Yoga For Everyone

January 13th, Friday night yoga groove

2012-01-13T11:51:00.000-08:00

So, we are getting winter all in 48 hours! Canadian winters are truly special (and unpredictable)!

Since the roads are a mess, again tonight, please consider staying at home-we will groove next Friday night at yoga.

Thursday, January 12th Classes

2012-01-12T09:19:00.000-08:00

Oh dear, the weather is getting frightful out there!! (The road conditions are our concern)

We have cancelled classes for tonight and hope you will consider staying inside!

The Studio

Kundalini Yoga with Suzanne

2012-01-11T02:23:00.000-08:00

Tonight's Kundalini class will be lead by Suzanne Winlow Smith as Ramgeet is attending a workshop.

Suzanne Winlove-Smith is a Certified 10 Body & Kundalini Yoga Instructor that seeks to promote change, growth, health and happiness. She is a graduate of the School of Yoga Therapy & Natural Medicine. She has recently completed a Graduate Degree Program in Conflict Resolution at Carleton University. Sparkling personality and motivating to all of those who meet her! Come out and welcome Suzanne...

www.almonteyoga.com

Prosperity for Women: Kundalini Yoga Series

2012-01-02T14:09:00.001-08:00

Sue's new Kundalini Yoga series at the Studio...Spread the word to women in your life!

This is a series of ten chapters developed by Yogi Bhajan for women as he felt the greatest enemy to a woman's prosperity is her insecurity and feeling that she is less than her true value.

Concentration on her priceless internal v...alue, emboding this belief gives her the ability to attract. Since happiness is our birthright than prosperity can be defined as a continuous expansion of happiness and the progressive achievements of worthy goals. It is the easy fulfillment of our dreams: financial success, health and a happy home.

As women, we have many goals, and there are many ways to find the wealth we seek. Our approach is a spiritual one: when we merge with our souls and our emotions merge with consciousness, we become radiant.

Prosperity comes with this radiance, as we connect with and ignite the light of those around us.

This approach involves three primary and interrelated aspects: 1. A spiritual component which involves merging with your soul into the vastness of your destiny. 2. A Psychological component which involves building an internal personality based on character. 3. An interactive component in which your personal relationships are illumined by your radiance

If you can succeed in any of these areas, whatever you focus on, such as money, a relationship, or a job, will begin to appear. deep and lasting prosperity is drawn to the woman who fulfills herself in all these realms. These aspects are the foundation for success. According to Yogi Bhajan, when a woman merges with her consciousness, she holds the power to create her life as she pleases.

The experience of consciousness connects you with the underlying energy that gives form to your dreams. It is a very soothing sensation which makes you stronger and more confident. your capacity to handly stress increases, your mind calms down, and you become more intuitively in touch with everyday reality.

Happy New Year

2011-12-31T03:49:00.000-08:00

As 2011 closes, we would like to wish you health, happiness and prosperity for 2012. Happy New Year from all of us at the Studio.

Although our regular schedule begins on January 3, start 2012 off on January 2 with Spinning at 1115 or our newest class Yoga for Amazing abs and a Stronger Core. ay 10 am.

Season's Greetings and Thank You

2011-12-24T07:19:00.000-08:00

On behalf of Charlotte, Cheryl, Angi and Sue, I would like to extend our sincerest gratitude for all of our followers and clients at the Studio.

Thank you for allowing us to be part of your journey into wellness and health this past year.

Season's greetings to you and thank you for making the Studio what it is today.

Darlene M

Boxing week sale! Ice Cream wear and Yoga mats/towels

2011-12-23T09:21:00.000-08:00

Have you been admiring some of the amazing yoga tops/shirts from the Ice Cream Wear line or the i love karma line? Has one been calling your name?

During the week of December 27-31st, all yoga tops, shirts and long pants will be on sale for 10% off. Dusky Leaf yoga mats and towels are 10% off. All shirts will be in the in the Spinning studio and we will be setting a table up for the Ice Cream Wear.

Happy shopping & you will look great!

Wednesday, December 21st Classes & holiday hours

2011-12-21T10:27:00.000-08:00

We would like to relax during this hectic time of the year! Since the roads and sidewalks are getting icy and the freezing rain is supposed to be hitting us between 5-8 pm, we'd rather you relax and stay home! So we're cancelling classes for tonight-if you do have to go out tonight, please drive carefully and re-consider having to go out.

Holiday Hours, Gift Certificates....

We have a regular schedule Dec 22, and Spinning only, Dec 23rd. We are closed Dec 24-26th and have a holiday schedule posted for Dec 27-Dec 31st. Please visit www.smithsfallsyoga.com to view our holiday schedule. January 2nd, we will have a reduced schedule-morning classes.

Gift Certificates: Since ths studio is open 15 minutes before classes, I have left gift certificates at the Gilder Corner. Amy's hours of operation are 9-3:30 pm, Dec 24th, 9-noon. She will be happy to sell gift certificates for the studio or you can contact me and I can arrange gift certificates/accounts for you.

January 2nd Classes-Reduced Schedule

As January 2nd is a holiday for many, we have a reduced schedule. A yoga class, Spinning class and 15-15-15 are on the schedule to help bring in your 2012!

Merry Christmas from all of us!

Winter Schedule is Now Online!! New Classes!

2011-12-19T15:19:00.000-08:00

The schedule has been loaded into the system and all (except Spinning) are ready to go!

We have two news classes 15-15-15 (15 cardio, 15 strength, 15 yoga) and a Monday evening classes Yoga for Amazing Abs and Core Strength. We loaded the fitness and Spinning classes for January and will adjust for February based upon demand and participation in the classes.

We have 3 new, wonderful instructors joining us in January:

Carolyn: She has been a teacher and performer for many years, and realized a long-held dream this year of combining love of yoga and teaching, completing her 200-hour teacher training at Yandara Yoga Institute in Baja California in a transformative course experience.

Liz: An avid cyclist, Liz started spinning in 1999 as a way of staying fit when the Canadian winter kept her off her bike. After participating in classes for many years Liz decided to take the training course to become a Madd Dogg Spinning® Instructor.

Darlene Crawford Webber: Considered to be one of the recognized names in fitness in the Smiths Falls and surrounding area, Dar brings her extensive knowledge and background combined with humour and compassion to classes that are designed to produce results.

Thank you everyone for your support to the Food Bank, Interval House and LAWS during our 12 days of Giving-you are fantastic!

All of us, Darlene, Angi, Cheryl, Charlotte & Sue would like to wish you and your loved ones a Merry Christmas!

Holiday Schedule is On Line

2011-12-06T00:39:00.000-08:00

For December 27-31st, there are a variety of classes offered-now available to book online.

Draft Winter Schedule-Sneak Peek!

2011-12-03T10:11:00.000-08:00

Studios: AS is Art & Soul
OM: Yoga Studio

We have a few more changes to make and to get some additional classes in during the work day.

Monday
6-6:45 am Spinning (AS)
4:30-5:15 pm Spinning (AS)
5:30-6:15 pm Total Body Conditioning (OM)
6:30-7:45 pm Yoga: Beginner (AS)
6:45-7:45 pm Zumba (OM)

Tuesday
4:30-5:45 pm Yoga: All levels OM
6:00-6:45 pm Bootcamp OM
7:15-8:00 pm Spinning AS
7-8:30 Ashtanga Yoga OM

Wednesday
6-6:45 am Spinning AS
7-7:45 am Yoga Flow AS
9-1015 am Hatha Yoga Yin/Yang OM
1030-1130 TBC OM
4:30-5 pm Kettle bell OM
5:15-6:00 TBC OM
5:15-6 pm Spinning: AS
6:15-7:45 Kundalini Yoga AS
7:30-8:30 Zumba OM

Thursday
5:30-6 Kettle Bell OM
6:15-7:00 pm Bootcamp OM
7-8:15 Power Yoga OM
7-8 pm Spinning AS

Friday
6-6:45 am Spinning AS
5:45-6:45 Hot Yoga FUNdamentals OM

Saturday
7:45-9 Yoga Flow OM
9:15-1000 Spinning AS
1015-1100 Total Body Conditioning OM

Sunday
0900-1015 Power yoga OM
1030-1100 Kettle bell OM
1500-1630 Spinning 90 minute theme ride AS

12 Days of Giving: Discounts, free classes & goodies

2011-12-03T09:45:00.000-08:00

Cause we do what we do so well in Smiths Falls, we are celebrating the holiday season and your good health by offering 12 days of giving!

This will start on Thursday, December 8th and end on Dec 19th and there will something for everyone! Sign up is required using the online system to reserve a space in these classes.

Thursday, Dec 8th: 1st Day of Giving-Spinning from 7:30-8:30 pm for 2.00
Friday, Dec 9th: 2nd Day of Giving-Free Hot Yoga for non-perishable items to food bank
Saturday, Dec 10th: 3rd Day of Giving-classes are 50% off
Sunday, Dec 11th: 4th Day of Giving-Enjoy a power energy bar on us after spinning
Monday, Dec 12th: 5th Day of Giving-All Levels Hatha Yoga-bring a friend for free and a donation to Interval house of personal care item (shampoos, soap, brushes, diapers, etc)
Tuesday, Dec 13th: 6th Day of Giving-Bring a friend to 5-6 pm Spinning for 2.00
Wednesday, Dec 14th:7th Day of Giving-Kundalini Yoga for 5.00
Thursday, Dec 15th:8th Day of Giving-Boot camp for 5.00
Friday, Dec 16th: 9th Day of Giving-Hot Yoga for donation to L.A.W.S
Saturday, Dec 17th: 10th Day of Giving-Bring a friend to Spin for Free from 0910-1010 for non-perishable items for Food Bank
Sunday, Dec 18th: 11th Day of Giving- Purchase monthly membership for the month of Janauary for 35.00
Monday, Dec 19th: 12th Day of Giving-Free Classes: Bring a pair of mittens, a scarf or hat for Interval House

Enjoy

Darlene, Angi, Charlotte, Sue, Cheryl

This week @ the Studio-November 14

2011-11-13T16:00:00.000-08:00

Hello to all of our wonderful friends!

This week at the studio...Big welcome to Liz Butler, who will be leading Tuesday 5-6 pm Spin Class. Liz is certified by Madd Dogg Athletics as a Spinning Instructor and currently teaches in Ottawa. Welcome Liz & come on out Tuesday to spin with her!

Yoga Tuesday night's beginner is with the one and only Angi!! Charlotte is leading Ashtanga as Cheryl is away on vacation.

Zumba-some new sets to add to your enjoyment are being introduced. Thanks to everyone who came out to support the grade 5/6 French immersion class at St. Frances last Monday by participating in their Zumba fundraiser. I had an awesome time and we're always so thrilled to support causes in our community.

Winter Schedule-will be finalized this week so any input would be appreciated by Thursday of this week. Please note that all Spin classes will be booked online 24 hours prior to each class starting in January to be fair and equitable to everyone. If your computer is down, you can leave a message but it doesn't guarantee we'll be able to book you in time. It may be easier to have someone sign in for you should your computer be down. Huge thank you!!

Three Warriors by Sadie Nardini
Enjoy this awesome core and leg toning sequence from the wonderful Sadie: http://www.youtube.com/watch?v=ZEbrCR4BIG8

A little from Johnny G - Years ago when I was first certified to teach Spinning, I attended a conference where Johnny was teaching. I was in awe of his ability to inspire and motivate. When I came across this video of him doing what he does best, thought I'd share it:
http://www.youtube.com/watch?v=aNmIlQZ3Dh4&feature=related

BTW...the Instructor Spinning Orientation is almost full for December 3rd!! We're so happy that Smiths Falls is hosting this first certification and we have attendees coming from across the province and other provinces. Hopefully this will be the first of many outside Ottawa!

Yoga Mats & Clothing-the Dusky Leaf eco-friendly mats are now at Art & Soul-we sold out of the deluxe mat-but more are on the way! The basic mat is awesome and only 24.95!

New clothing coming: We have more i love karma clothing coming and now will be carrying ice cream wear. This line will allow us to order clothing uniquely designed for you (your sizes and fabrics!!) at awesome prices. The first shipment should be here next week!!

Fantastic Quinoa Pilaf

Directions
2 cups low-sodium chicken broth
Ingredients
1 cup quinoa, rinsed
1/4 cup pine nuts
1 tablespoon olive oil
1/2 large onion, chopped
1/3 cup chopped fresh parsley leaves
Salt and pepper
Put the broth and quinoa in a medium sized saucepan and bring to a boil. Reduce heat to a simmer, cover and cook for 15 to 20 minutes, until liquid is absorbed and grain is tender.
Meanwhile, toast the nuts in a large dry skillet over medium-high heat until golden brown and fragrant, about 2 minutes, stirring frequently. Remove nuts from pan and set aside. Heat the oil in the same skillet over a medium-high heat. Add the onions and cook stirring occasionally, until the onions soften and begin to brown, about 6 minutes.
When the quinoa is done, fluff with a fork and transfer to a large serving bowl. Stir in the pine nuts, onions, and parsley. Season with salt and pepper and serve.
Per Serving:
Calories 180; Total Fat 8 g; (Sat Fat 1 g, Mono Fat 3 g, Poly Fat 3 g) ; Protein 6 g; Carb 23 g; Fiber 2 g; Cholesterol 0 mg; Sodium 30 mg

Have a healthy week!

This week @ the Studio: November 7th

2011-11-06T17:26:00.000-08:00

We are into our 2nd month with our fall schedule and thank you so much for the feedback! We are always trying to meet the requests of those who visit us at the studios at Davidson's Courtyard, so it is important we keep getting feedback from you!

We are in the process of planning our winter schedule and have already heard you want more TBC, Bootcamp and Spinning classes. In addition to the fitness offerings, we are so happy to have Ramgeet offer a Kundalini for Weight Loss (10 weeks) which will examine the various emotional and physical aspects involving food and how it influences our behaviour and wellness. Kettlebell will come back for a weekend class and there will be some Sunday afternoon classes to break up your winter.

We would like feedback on what you'd like to see for schedules (time) for our yoga and fitness offerings. Please email us at yogaatthestudio@gmail.com.

Dusky Leaf yoga mats are now available for sale at Art & soul! These environmentally friendly mats are beautiful and provide traction for your down dog. http://duskyleaf.ca/

New clothing is coming!! Beautifully designed and manufactured in Canada, ice cream wear provides us an opportunity to create yoga clothing that is unique from the mass produced clothing you'll see in stores. We will let you know when it has arrived!

Classes this week:
Darlene's Monday a.m spinning is an endurance profile-focusing on working around the 70-75% target heart rate. Wednesday a.m, it's all about intervals.

We are into week 2 of the new Zumba set! Enjoy!

Our Friday a.m Spinning group-please keep Spinning and come to Thursday night's class this week as we are closed on Novemebr 11th.

We are closed on Friday, November 11th and encourage all of you to take the time to honour all of those brave women and men who have served and continue to serve in our nation's service.

High Protein, High fibre and Delicious: wild rice with edamane bean salad

2011-10-23T21:42:00.000-07:00

I like the President's Choice frozen edamane beans-let them thaw before using them in this recipe.

2 tablespoons white sesame seeds
4 cups cooked wild rice
3 medium scallions, thinly sliced (white and light green parts only)
2 cups shelled cooked edamame, thawed if frozen
2 medium carrots, peeled and small dice (or 1/8 chopped each yellow and red pepper)

1/2 cup dried cranberries
3 tablespoons olive oil
2 tablespoons toasted sesame oil
1/4 cup rice vinegar, plus more as needed
2 teaspoons honey
Kosher salt
Freshly ground black pepper

INSTRUCTIONS
Place the almonds in a medium frying pan over medium heat and toast, stirring often, until golden brown (do not let the nuts burn), about 8 to 10 minutes. Transfer to a large heatproof bowl. Add the sesame seeds to the pan and toast, stirring often, until golden brown, about 2 to 3 minutes. Transfer to the bowl with the almonds.
Add the rice, scallions, edamame, carrots, and cranberries to the bowl with the almonds and sesame seeds and toss to combine.
Whisk the olive oil, sesame oil, rice vinegar, honey, and a pinch each of salt and pepper in a medium bowl until combined. Drizzle over the rice mixture and toss to combine. Taste and season as needed with more salt, pepper, and vinegar. Cover and chill for at least one hour before

This week @ The Studio-October 23

2011-10-23T11:00:00.000-07:00

This week I have been asking the question "What does deepen your yoga practice mean?" We see it on class descriptions, workshop descriptions, general references to yoga classes-but what does this really mean?

Personally, deepening my yoga practice is to work more on the restorative aspects of the physical and breathing framework-it is when I allow myself to take a softer approach to my practice that I, in effect, deepen my practice. For others, maybe deepen your practice means holding asanas with breath control, for a longer period or trying something a little outside the comfort zones we may have established in our practice.

So, how do you define deepening your practice?

We had an exciting Friday with the launch of Art & Soul-many thanks to you all for your ongoing support of everything we do! It would not happen if it wasn't for all of you. Thank you from Darlene, Cheryl, Sue, Angi, Charlotte and Charlene.

Classes this week! Thursday's Changes

We are participating in the Girl's Night Out on Thursday, so opening the Power Yoga class to anyone who is part of this event. The men's yoga on Thursday will be integrated into the power yoga. The Thursday p.m SPIN will be a demo from 6:15-7 pm for anyone who wants to take the class. The online schedule will reflect the Thursday changes.

Since the Kundalini yoga class has grown and your enthusiasm for the beautiful mantras is so encouraging, I've attached the link to RaMaDaSa-it is beautiful.

Angi is leading the SPIN and KICK class this week due to Darlene's absence-she did an awesome job in her first apprentice yoga teacher class on Friday-kudos to Amazing Angi!

Have an awesome week!

http://www.youtube.com/watch?v=kYivP3gedCo&feature=related

This week @ The Studio-October 15..ZUMBA PARTY

2011-10-14T16:38:00.000-07:00

We love celebrating!! Life really is about embracing our successes and failures and celebrating both-even faitures bring something; a lesson learned; another opportunity or maybe even another person into your universe.

This week we are celebrating the Grand Opening of Art & Soul, the collaboration between Amy Balir of the Gilded Corner and Darlene Maclachlan, The Yoga & Wellness Studio. The press release is on the Studio's Facebook page at: http://www.facebook.com/#!/pages/The-Yoga-and-Wellness-Studio/217607268273215

In addition to refreshments, there will be several FREE 30 minute classes offered in yoga and spinning; life drawing; art display of Nora Brown; and the new fall Troll Bead display (plus there is a sale on some!!). There will also be a Zumba party to end the evening.

All classes need to have spaces reserved, so please spread the word!! The schedule is as follows:

Friday
October 21

3:00-5:00p.m. Ribbon
cutting ceremony & refreshments

Join us for FREE Yoga, Zumba, Spinning® and Live
Model Drawing.

3:00-7:00p.m. Trollbead
display(chakra and autumn beads), bead extravaganza sale (excluding
Trollbeads), Shadowbox display and new artwork by Nora Brown
5:00-5:30p.m. Spinning®
5:45-6:15p.m. Yoga (Art &
Soul)/Figure drawing
6:30-7:00p.m. Yoga (Art &
Soul)/Figure drawing
6:00-7:00p.m. Zumba Party (yoga
studio)

Please call Amy at
613-284-2524 or email gildedcorner@gmail.com. to reserve your space for fitness
and figure drawing.

Intro to Hot Yoga will be cancelled for October 21st.

What is happening this week @ the Studio-Oct 3

2011-10-03T15:31:00.000-07:00

Welcome to all of the new faces at the studio and of course to our wonderful clients who have been supporting us for 3 years! Yes, we are celebrating 3 years in operation and we love every minute of it!

Our 3rd year celebrations! We are offering some free classes for you to bring your friends to on the following dates:

Tuesday, Oct 11-Bring a friend and Spin (pls reserve bikes online to ensure you have a bike)
Tuesday, Oct 11-Bring a friend to beginner yoga (pls bok class online)
Wednesday, Oct 12-Bring a friend to Zumba (pls book class online)
Saturday, October 15-Bring a friend to Zumba (pls book class online)

I have been posting alot on the studio's facebook site, so if you haven't been there to see some links to informative articles, visit us (and Like us!!) at:

http://www.facebook.com/#!/pages/The-Yoga-and-Wellness-Studio/217607268273215

Thanksgiving Schedule
We have a regular schedule on Saturday & Sunday, but will be closed on Monday, October 10th.

Race Day!! Join us on Sunday, October 9th and get ready to burn calories (and subsequently enjoy that wonderful Thanksgiving meal, secure in the knowledge you worked hard physically and mentally ) Our first 90 minute ride will take place from 1030-noon-pls email us to book your space in this class-great music, great profile....

Reserving Bikes-To be fair to everyone, we ask you please not ask us to book multiple classes in advance for you-the system opens up 24 hours prior to each class and this is the only way everyone can be treated fairly.

Yoga this week: Balancing your Vatta Dosha with Darlene. This class will focus on bringing balance to the season of Vatta...we will aslo provide you with some ideas to help you keep your dosha balanced as you move through this season.

Zumba-Thank you for the great feedback on the new set-we continue to bring you certified Zumba classes by our certified instructors-there is a method to all of the fun that comes up in each class. We will be hosting a Zumba party on October 21st-more information to follow.

TBC...wow, do you love Angi or what? If you're finding the class size is just too big, pls let us know and we'll try to accommodate another class in the schedule-if we can't we'll look at the winter schedule.

Winter Schedule! yes, it is true, we are starting to determine what the winter sked will look like-please email us at yogaatthestudio@gmail.com with any suggestions.

Free Spin Pass...you can find us at the Spinning.com site (under official facilities) http://www.spinning.com/facility_search.asp?custsearchcountry=CAN&custsearchtype=2
There is a free pass (one visit) for Spinning you can download for anyone who may want to try a class.

Have a happy and healthy week!
Charlotte, Darlene, Angi, Cheryl, Sue

Wow, what a week! This week at the studio

2011-09-16T18:19:00.000-07:00

I admit I have been a bit remiss in getting the blog out last week! There has been so much happening with the new schedule as we've been trying to adjust the schedule and iron out the bugs with the new online system. We are almost 90% where we want to be!

Yoga Classes
The drop in the temperature and the change in the colour of the leaves means one thing...Fall is here. Yoga and ayurveda go together and the change in the seasons affects our dosha. This week in Darlene's beginner Tuesday class, we're integrating yoga to help balance your Vatta dosha. This will also be the theme of next Saturday's flow class. If you're interested in more about ayurveda and yoga, here is a great link: http://http://www.yogajournal.com/health/858?utm_source=DailyInsight&utm_medium=newsletter&utm_campaign=DailyInsight

If you are looking for something different in your practice, take in Sue's kundalini class on Wednesday's-kundalini allows your inner radiance to shine forth (also your skin will love you for it!!)

Spin Classes
We are now a certified Spinning centre! We're pretty happy at achieving this and really believe in Spinning being accessible for everyone, regardless of age or experience. There are some Spinning guides available at the studio-feel free to ask for one. It will provide you with the basics.

Our spin and strength class now has all of the weight equipment in one studio! This class will intergate dumbbells for the strength component.

Our Open House
We are planning an open house in October to launch our new venture with the lovely Amy of the Gilded Corner "Art and Soul". The open house will feature many free 30 minute classes, some giveaways and the launch of the new boutique.

Bring a Friend For Free
As we get ready to celebrate 4 amazing years, we will be celebrating by providing free classes during the week for a friend. More information will be coming on this.

Friday Night Intro to Hot Yoga
The yogis and yoginis have been coming out to kick start their weekends with this class (really, it is not stinking hot, hot, but toasty warm!!). Tonight we grooved away to Madonna-although it was a large group and a really toast room, the energy was awesome.

Have a safe and healthy week
Darlene, Charlotte, Angi, Cheryl, Sue

This week @ The Studio-September 3, 2011

2011-09-03T04:58:00.000-07:00

Happiest of long weekends to all of our friends!

We are so excited about seeing you all back after the summer and can't wait to hear how you have been!

A heartfelt thank you for all of your patience re: the new online system. Just one thing re access: Mozilla does not support the software, Internet Explorer does. If you do experience any problems, pls let me know and I'll address them for you.

I have finally figured out the new computer system-so for those of you who provided your priority in spinning, could you just verify with your schedule in the system I have you in a class? The spinning classes will open 24 hours in advance for anyone to book online and I want to make sure I have captured our members and cardholder's first.

We have lots of room in Wednesday's interval BTW!! It really is a great class-challenging but you control the extent of your workout.

Pre-natal yoga is on the schedule effective September 12, 2011!

Viewing the schedule: when you open the browser, select week as it currently will only show you the current day.

Booking classes: we do ask you book for your class-you can book for a single class or a recurring series. If have to cancel from a class, please do remove your self. This will provide instructors a better idea of who to expect each night and in the classes where equipment is limited and there is a waitlist, will allow someone else to take your spot for that week.

Spin Classes: We have tried to accommodate our members and card holders first in one of their first 3 choices. Once this is completed, the system will open up for online bookings. Bikes need to be booked 24 hours in advance. If there are no-shows more than 2x without cancelling from the system or giving us some prior notice, then the system will not allow booking online.

Cancellations need to be a minimum of 4 hours notice so the next person on the waitlist can take a spot for the class. We really do thank you for honouring this.

The Studios: Our "OM" studio (with it's new facelift!) will host Zumba, KICK, Yoga (except for Ashtanga, Kundalini and Yoga For Men), Boot Camp and TBC. Our venture with the lovely Amy, of the Gilder Corner, (right now on the schedule just called the Spin studio) will host spin, ashtanga, kundalini and yoga for men.

The new studio is a business partnership between the Gilded Corner and Yoga and Wellness-this boutique style gallery/framing and clothing and jewellery store combines the fluid lines of art with the fluidity of body in motion. Art and yoga go hand in hand and in that context we frame things into perspective. We hope you love this first of it's kind-it is a beautiful space. The artwork of Nora Brown graces the walls and serene colour of the walls are calming to the senses.

We are introducing a great line of yoga wear from i love yoga-which will be available in the boutique.

Workshops, Zumba Parties and Race Days will all be posted on the blog and then on the online schedule.

Yoga Teacher Training Welcome to our trainees as they begin their journey into teaching yoga!

Wow, what is happening at the Studio!!

2011-08-24T16:04:00.000-07:00

Lots!!

First things first, the studio is a temporary storage area since the arrival of the new equipment.

Thursday's, Aug 25th yoga and kettlebell are cancelled as there is little space for the class sizes to move. There will be a make-up yoga class on Thursday, September 1 from 5-6:15 pm.

1. The current studio is getting a facelift next week! The new studio will be completed by Monday (we hope!!).

2. Memberships and class cards-Please note that we chose not to set up our new system to accept payments online (this will eventually happen-just not yet). So next Wednesday and Thursday and I will be at the studio during the following times:

Wednesday noon-1300 and 6-7 pm
Thursday noon-1300 and 4-6:30pm
for anyone who wants to pay for cards/memberships, so things will not be so busy on Sept 6.

3. Using the online system to reserve a spot in your favourite classes. First, the spinning classes are by enrollment-there will be some bikes available to book online, but for members/card holders for this class, please email your 1st, 2nd and 3rd preferences for your spinning class. You will be placed in the class of choice and then the system will be opened up 24 hours in advance for first come, first served, for the allotted open bikes. So you can attend more than one class, if space is available.

4. The system will be available to reserve your classes next week-we are addressing the issues you have experienced so it will run more smoothly as we approach Sept 6th-if you book for a class and can't attend, pls de-register for the class, so someone else can take your spot.

There is more info coming!!

Have a happy healthy week

Studio news-August 10

2011-08-09T15:01:00.000-07:00

Ok, am I the only one trying to find out where summer has gone? August is here and within the last 24 hours, a noticeable change occurred in the morning temperature.

Since we have so many changes happening effective September 6th, the next three weeks will be devoted to introducing the new classes; new check-in system; new online class booking; new fee structure and new instructors.

This week, the fall schedule and what happened to kettle bell? Kettle bell is still on the schedule, but is integrated into TBC for some specific exercises (e.g core work, shoulders, legs, etc.). There will be less swinging of the bells and a more strength based approached using them-still an awesome workout and still a great way to increase your cardio capacity.

Within the new two weeks, 1100 postcards with the studio schedule on it will be mailed out-the schedule starts Tuesday, September 6th. Some classes, such as spin, will be reservation-but we will be providing you more info on the new system in the next blog (we're still being trained on it!!).

Fee Structure for Upcoming Year...there will be an annual membership (which, is always the best deal!) and class cards and drop ins fees. The annual membership can be paid monthly for 12 months for those who opt for it and will prove access to our yoga offerings and fitness classes. We removed the more combo-cards (10 yoga/10 fitness) as we had to streamline our system.

Healthy Ganola Apple Bars

3 medium apples, cored & shredded (or pulsed in a food processor)
1 cup raw almonds
1/4 cup raisins
6 dates, chopped
1/4 cup maple syrup or agave
2 teaspoons cinnamon
1 teaspoon nutmeg
1/2 teaspoon cardamom
1/4 teaspoon sea salt

Grind the almonds in a food processor just before it reaches an almond meal consistency, leaving some small pieces. Transfer to a bowl and add the remaining ingredients. Stir until well combined. Form them into bars on baking sheet lined with parchment apper. Once they are the shape you want, dehydrate for 24 hours, flipping halfway through or bake at @ 350 for 20 mins or until they will hold their shape when picked up. Once cooled, they harden to make crunchy bars, so if you prefer them softer just dehydrate/bake them for less time.

Draft fall Schedule!! Schedule Adjustments for August

2011-08-02T08:38:00.000-07:00

We hope you have been enjoying the awesome sunshine! We have our draft schedule prepared (Some fine-tuning to be expected)-feedback on any changes would be appreciated.

The Tuesday 5:30 kettle bell group has been getting smaller as the summer progresses, so we are combining this class into teh thursday 5:30 group until the summer schedule ends, effective this week.

This week's Wednesday 0700 yoga and 5;30 boot camp are cancelled.

Fall Sked (Draft)
Saturday
0745-0900 Yoga
0915-1000 Zumba
1015-1115 Spin & Strength (40 Endurance ride (aerobic conditioning) with 20 minutes of upper body strength)

Sunday
0900-1015 Power Yoga: Om Studio
1030-1130 Spin: Spin Studio

Monday:
6-7 am Spin & Strength: Spin Studio (Strength ride with upper body conditioning
5:30-6:15 TBC OM STudio
6:30-7:30 Spin: Spin Studio
6:15-7:30 All Levels Yoga: OM studio

Tuesday:
5-6 Spin and Core: Spin Studio
6:15-7:30: Ashtanga Yoga: Spin studio
6:15-7:30: Beginner Yoga: OM Studio
7:30-8:15: KICK: OM Studio

Wednesday:
6-7:30 am Spin & Flow
9-1015 am Yoga
1030-1130 Yoga for a healthy back
Noon-1245: TBC
5-5:45 SPIN Interval
6:15-7:30 Kundalini Yoga: Spin Studio
6-7 Zumba: Om Studio
>
Thursday
5:30-6:15 Boot Camp Om Studio
6:30-7:45 Power Yoga Om Studio
6-7:15 Yoga For Men: Spin Studio
7:30-8:30 Spin

Friday:
6-7 am Spin
5:30-6:30 Intro to Hot Yoga

1Sunday afternoon a month starting late fall: 1.5-2 hour Race Day Ride
1 Friday night a month: Zumba Party

July 21 (Thursday) Classes

2011-07-21T06:31:00.001-07:00

Tonight's Kettle bell & Power Yoga Class...with the heat and humidity warnings, the studio is closed tonight.

Although the fans are great and the double brick helps, your health and safety are very important to us. Please stay cool cool today and avoid excessive activity.

This Week at the Studio: July 9th

2011-07-07T00:07:00.000-07:00

Keeping your cool under the summer sun-In Ayurvedia, the Pitta dosha is made up of fire and water with qualities such as hot, penetrating, oily, sharp, liquid and sour. Its primary function is metabolism and transformation in the body, of both food and information received by the senses. During summer, the Pitta dosha is aggravated by heat, resulting in skin problems, digestive problems and mental aggravation-so we need to keep our cool!

To stay stay calm and cool this summer: 1. take walks in the early cool mornings 2. stay hydrated 3.eat less 4.minimize alcool and caffeine 5.Consume pitta reducing foods such as organic milk, mint and coriander herbal teas, and sweet fruits in season such as pears, apricots, grapes, plums, watermelon and sweet berries (not citrus fruits which aggravate Pitta). Cold soups, such as cucumber soup, and salads are also good - avoid dark meats, tomato, garlic, onions, salty, spicy and sour tastes. 6.rub the soles of your feet with coconut butter to bring the heat into your feet and away from other parts of the body 7. Practice cooling yoga such as moon salutation-chandra namaskar (Saturday am class incorporates moon series and asanas to keep your Pitta calm)

Yoga this week:

The charming Charlotte will be leading classes at the studio from Monday-Thursday.

Studio Schedule for TBC, Boot camp (Studio) and Wednesday am yoga-This week

Due to work related travel, there are some cancellations this week:

Monday: TBC is cancelled-If there is enough interest, we will run a make up class on Friday, July 15 from 5-5:45. A minimum of 6 needed-pls email if you're interested.

Wednesday: studio closed

Fit Fact: The Four Minute Workout: Tabata Training

What is it: After warm up.Do an exercise (such as push-ups or jumping rope) for 20 seconds at full intensity, and then take a 10-second break. Repeat seven times, varying exercises, for a total workout of four minutes.

Why does it work:Tabata training is effective, despite its brevity, because the body continues to burn calories at a high rate during the recovery period, says Martin Gibala, chair of the department of kinesiology at McMaster University in Hamilton.

Cool Cucumber Soup
3 cups plain nonfat yogurt
1 English cucumber (about 1 pound), cut into chunks
1 scallion, white and green parts, coarsely chopped (about 1/4 cup)
3 tablespoons chopped fresh dill, plus sprigs for garnish
Salt and freshly ground black pepper
1 medium tomato (about 5 ounces), seeded and diced
2 teaspoons olive oil
Directions
In a blender, combine the yogurt, cucumber, scallion and dill. Pulse until pureed. Season, to taste, with salt and pepper. Ladle into individual bowls. Top each serving with 2 tablespoons

Chandra Namaskar

http://www.youtube.com/watch?v=B1eF-Wl2AlU&feature=player_embedded#at=12

Have a safe and healthy week!

This week @ The Studio

2011-06-26T13:47:00.000-07:00

Welcome!

Thank you for your patience as we work through our new face-lift of the http://www.smithsfallsyoga.com/ site. your feedback has been appreciated and Roger, our awesome computer guy worked at incorporating all of your suggestions and identification of problem areas with links.

Facebook...we are now live at: http://www.facebook.com/#!/pages/The-Yoga-and-Wellness-Studio/217607268273215 - please visit and like us...we will be using facebook to update any changes that need to get out to you a.s.a.p.

Our Summer special..ends on June 30th...enjoy until Aug 25th, unlimited classes at an awesome deal of 79.99.

How to have an awesome day...

During the morning hours, the earth's energy is full of endless possibilities about the upcoming day. Early morning yoga, running, cycling, biking is a wonderful opportunity for you to establish the tone for your day. let's face it-most of us linger in bed trying to capture those last few minutes of sleep before we begin our busy days. But you have the capacity to establish the tone your day will take, regardless of the external factors you have no control over. Your reaction to the external factors can be minimized by:

Early morning 15 minute yoga practice (see below)

Early morning run, walk, bike, swim

Early morning simple meditation/relaxation (aka, BREATHE)

By engaging in some form of activity in the morning you will:

have less stress

more energy

balances you mentally and emotionally

more focus and concentration

give something back to yourself

increase your metabolism

regulate your appetite for the remainder of the day

regulate your endocrine and circadian system

You will feel great and learn to love it!

Early morning Yoga energizing sequence (15 mins) (if you do yoga in the a.m you don't need coffee!!)

Mountain pose

forward fold

Mountain pose with heart opener (Back bend)

Triangle pose (right side)-turn to back of mat for other side

Chair pose add toe balance in chair

Warrior 1 (right side)

Warrior II

Exalted warrior

Step forward to top of mat-forward fold

Repeat sequence left side

Mountain pose

Chair with prayer twist

Mountain pose

Plank pose

Cat-cow (6x)

On back-knees to chest-reclined big toe pose

Smile

How to stay hydrated during your summer runs

The following article has been published by the American Running Association http://www.active.com/running/Articles/How-to-Stay-Hydrated-During-Your-Summer-Runs.htm

Since I love my coffee soooo much, I have a hard time staying hydrated during our hot, humid, Ontario summers. Does my performance reflect it? Unfortunately yes...even if you are not a runner, this article points out the importance of hydration and is applicable when you are considering your activity.

Low Fat-Low Sugar, High Fibre Strawberry-Rhubarb Crisp
Since strawberries and rhubarb are in abundance at this time of year, this simple recipe combines the sweetness of strawberries with the tartness of rhubarb with fibre-rich oats in a modified version of a traditional recipe. Although this recipe calls for splenda, I have used stevia as a substitute and followed the directions on the stevia package re: equivalency.

Benefits of strawberries: Strawberries are a nutritional powerhouse. High in Vitamins C & K and anti-oxidants. Research has shown these sweet berries contribute to cardiovascular health,cancer prevent and inhbit COX enzymes in vitro, which inhibits the inflammatory process.

Benefits of rhubarb: Rhubarb provides a good source of vitamin C, fiber, and calcium.

2 1/2 C Strawberries & 2 1/2 C Rhubarb or 5 C Fruit

4 TBS Splenda

1/2 C Oats

1/2 C Splenda (for topping)

1/4 C Fiber one Cereal (ground up)

1/4 tsp Cinnamon

1/2 C Unsweetened Applesauce

* 1/2 C Raisins and nuts can be added* Not calculated in this recipe

Directions
Preheat oven to 350 degrees F. Combine fruit and 4 TBS Splenda in a mixing bowel and put in a 7x11 baking dish. For Topping: In medium bowl, combine oats, Splenda, fiber one, cinnamon. stir in Applesauce until mixture is spreadable over fruit. Bake in preheated oven 30-35 minutes, until topping starts to brown and fruit is bubbling. Serve warm. Should make 10 servings.

Thursday's June 16th Yoga Class is Moksha Inspired!

2011-06-15T17:38:00.001-07:00

(without the heat!!)...this class will go through the basic poses from Moksha yoga (which I love when I visit Halifax).

If you have wrists or shoulder issues, you will love this class as the vinyasa flow is optional! Most of the class is standing-Savasana in the middle-floor-savasana.

If you want to take your core practice a little deeper, you'll enjoy exploring how to activate those muscles in standing asanas. This class holds poses a little longer (smile in uktasana!!) and the opening pranayama is a beautiful way to invigorate your mind, body & soul.

There are other ways to strengthen your physical and spiritual core without navasana and other traditional mat asanas!

This class is suitable for all levels and we'll be giving variations from beginner to advanced.

We are now on Facebook!

2011-06-15T17:35:00.000-07:00

The blog will be used for health and wellness articles and assorted issues that require more space!

The facebook page will be used for changes to scheduled, quick training tips or a re-hash of something that may have sparked your interest in any of our classes.

Please visit our facebook and like us today!!

http://www.facebook.com/#!/pages/The-Yoga-and-Wellness-Studio/217607268273215

Kundalini yoga Series starting wth Susan Foley-aka-Ramgeet Kaur

2011-06-14T12:18:00.001-07:00

Location: 105 Wellington Street West, Merrickville

Times: Mondays & Thursdays 6 pm

Wednesdays 9 am

Cost: $12/drop in 60.00 for 6 classes

A portion of class fees will be donated to three charities:

- Merrickville Daycare

- A Chance Animal Rescue

- Merrickville Food Back

For more information, please contact Susan at 613 269 4309

or via email Susan-Foley@sympatico.ca.

Be Joyous! Celebrate with Free Yoga on Wednesday, June 15

2011-06-14T12:12:00.000-07:00

Darlene and Charlene are both sick with the flu, so yoga tonight is cancelled (Tuesday, June 14th).

Wednesday's 6-7:15 pm class will be an all levels class at no-charge.

Live Life! Practice Yoga!

This week @ The Studio-June 12-16th

2011-06-12T17:08:00.001-07:00

This is the last week of our spring schedule, which will end on Thursday, June 16th.

This will be Cheryl & Charlene's last scheduled classes before the summer, so we are asking you all to come out and take in Cheryl's awesome class on Monday 6:30-7:45 and Charlene's Tuesday, 6-7:15 class before they leave for the summer. Cheryl will be diving in beautiful Thailand in July and Charlene has some travels planned, while she moves into her new home in Kingston.

Angie is leading Monday & Tuesday's Kettle bell, TBC classes and Darlene is leading Thursday's boot camp and zumba. Awesome Angie completed her group cycling certification this weekend and we are so proud of her!

Out Door Boot Camp: Please pass the word along to anyone who may be interested in this 5 week series that runs from 6-7 on Tues & Thurs, starting June 21. They can register by emailing the studio at macdean@sympatico.ca

June 18 & 19....As we transition to the new schedule that comes into effect on June 20, the studio will be closed next weekend.

Gayatri Mantra

Many of you enjoy the beautiful sound of the Gayatri Mantra that is played during yoga classes. This is considered the most sacred of mantra for achieving spiritual enlightment. It heals the body, illuminates the intellect and feeds the spirit.

It consists of twenty-four syllables - three lines of eight syllables each.

OM BHUR BHUVAHA SWAHA OM TAT SAVITUR VARENYAM BHARGHO DEVASYA DHIMAHI DHIYO YONAHA PRACHODAYAT

On the absolute reality and its planes, On that finest spiritual light, We meditate, as remover of obstacles. That it may inspire and enlighten us....

The beautiful version by Deva Primal can be heard at:

http://www.youtube.com/watch?v=d63COahIpVM

Have a safe and healthy week!

Ottawa's First Annual Yogini Yogathon!

2011-06-10T15:20:00.000-07:00

Sunday, June 26th, 2011
9-4pm ( Doors open at 8:40am)
Glebe Community Center
175 Third Avenue
613-564-1058

A yoga event exclusively for women! This Yogathon is chance for you to spend a day with like-minded women, all putting Yoga into action by coming to together outside studio walls in order to help support empowering women and girls throughout the world. Together, we are strong. We are resilient. We CAN make a difference.

All proceeds from the event will be donated to CARE Canada. CARE is Canada’s global force dedicated to defending dignity and fighting poverty by empowering the world's most vulnerable and greatest resource for change: women and girls.

Join some of Ottawa’s most inspirational women Yoga teachers from studio’s around the city for an exciting day filled with asana, pranayama, and meditation! Any woman, any age, with any level of Yoga experience can take part in this event.

The Yoga community is one of the strongest in NA, and as a community of like-minded, powerful women we are collectively trying to raise over $12,000, but each participant is encouraged to raise only $108 on their own!

The participant who goes above and beyond and raises the most for the cause will recieve a GRAND PRIZE! We are also raffling off many other prizes from local studio's and stores, such as class packages from Rama Lotus, PranaShanti, Ashtanga Ottawa, to name just a few, as well as gift bags and certificates from CARE and MarketOrganics, as well as many others!

The Schedule:
9-9:30am – Welcome and a representative from CARE will kick-off the event by providing us with a short overview of the organzation! (www.care.ca)

9:30-10:30am – Beats & Bliss with Megan Campbell (www.heartnsoulyogafitness.com ) An all levels Vinyasa class set to modern music.

10:30-11:30am – Kundalini Yoga with Indra Kaur (www.pranshanti.com ) A special kriya for women

11:30-12pm – Lunch break and raffle for loads of prizes! Snacks and water will be provided

12-1:00pm – Yin Yoga with Louise Sattler (www.gallopingyoga.com) Time to enjoy the soothing, relaxing benefits of Yin Yoga

1-2:00pm – Hatha Yoga with Sharon Nikolai (www.bluebambooyoga.com) Learning some of the most quintessential poses for women’s health

2-3:00pm- Akhanda Yoga with Gayatri Gayle Poapst (www.bodhitreeyogacentre.ca) A wholistic style of Yoga blending asana, mantra, and pranayama

3-4:00pm – Kirtan with Tara Porter (www.taraporter.ca) Some singing (and maybe dancing) to end the day!

* If you can only do half the day that's ok too!! Morning and afternoon attendance options are available!

CARE Canada’s mission is to serve individuals and families in the poorest communities in the world. Guided by the aspirations of local communities, it pursues this mission with both excellence and compassion because the people served deserve nothing less. Founded in 1946 to distribute “CARE Packages” to Europeans after World War II, CARE is now reaching out to over 59 million people in more than 70 countries around the world every year. www.care.ca

15 Green Smoothies in 3 Mins

2011-06-02T02:57:00.000-07:00

This week @ the Studio: June 2-June 11

2011-06-02T02:41:00.000-07:00

I have been a little remiss the last 2 weeks due to travel...so here is a list of what is happening!

Yoga: Welcome Charlotte and Julie, who will be subbing for the summer months. Charlotte has a degree in psychology and has always been interested in what keeps the mind open for creativity and fullfillment. She obtained her certification to teach Yoga in 2006 and 2007 with a yoga/pilates teaching certificate via East to West Yoga in Renfrew, Ont. and 200 hour teacher training program in accordance with Yoga Alliance criteria under certified Himalayan Institute teacher Jackie Adams of Yoga to Go Studio from Kingston, Ontario. Julie is a Sivananda Certified Teacher, currently teaching in Brockville and Prescott.

This weeks yoga class are about preparing for the summer with dynamic vinyasas to awaken inner fire in our power classes and a milder form in the all levels and beginner classes.

I stumbled across this link from the world of Boxing where they consider yoga to be the most perfect exercise!http://www.boxinginsider.com/training-and-conditioning/the-summer-work-out-yoga-the-perfect-exercise/

Fitness Classes:

Thursday Boot Camp: We are giong to try and run these outdoors around the courtyard where possible. If it works Awesome! If it doesn't we are back inside.

Zumba: This is the last week of the current set before we change over for the last 2 weeks of this schedule-the huge wind tunnel fans will be on full strength.

TBC: Abs, abs and more abs...

June 11th...studio Closed
Darlene and Angie are attending a certification/re-certification for our newest class that will (hopefully) be coming to the studio in September-stay tuned!

End of Current schedule:
Our current session ends on June 15th and our summer schedule will begin on June 20 and run until August 25th. There will be a two day hiatus on June 18 & 19 before we commence with the summer offering. The summer schedule should be posted on the web this week.

Summer rates: for those of you who purchased the spring unlimited, this expires on June 30th. The summer unlimited rate is 79.95 from July 1-August 25th.

Have an awesome week-enjoy the ideas for making green smoothies!

Out Door Bootcamps-5 weeks to be the best You can be!

2011-06-02T02:25:00.001-07:00

Our outdoor bootcamps with Angie are returning!

Don't let the word 'bootcamp' scare you. This program is designed for all fitness levels with high and low impact adaptations to all exercises so everyone has a challenging workout and no one is left behind!!!

This program uses equipment such as TRX suspension units, agility poles and good old Mother Nature to challenge your mind, body and spirit (in a positive way!!!)

When: Tuesday and Thursdays 6:00 a.m-7:00 a.m
June 21-July 21
Where: Lower Reach Park (in the event of rain-indoors)
Cost: 100.00 for 5 weeks, 2x week
Minimum of 8 participants required
Register via email macdean@sympatico.ca or phone 613 283 6163.

Yoga-Helping Cancer Patients Both Physically & Mentally

2011-05-13T17:51:00.000-07:00

The routine and traditional therapy sessions for cancer patients can be one of the most difficult things imaginable. Chemotherapy and radiation can have a number of lasting side effects that have a direct impact on the quality of life for patients. Luckily, patients have been investing time in complementary treatment processes to help alleviate some of these side effects. Among the most popular options in complementary therapy is yoga, which can have a great effect on both the physical and mental state of cancer patients.

Yoga has gained a ton of popularity with these patients because it is an option that can be participated in different times and sessions. Some patients may take part in daily classes in the morning and at night. Others may opt for a longer session, usually around an hour long, once or twice a week.

Yoga’s physical benefits have made it a growing exercise option within the last few decades. For cancer patients, the benefits can be the same. Yoga allows these patients to improve their flexibility and help keep them in shape. These patients can not only improve the body, but also help alleviate some of the common physical side effects of normal treatment as well. Yoga is known to cut down on nausea and dizziness in the wake of chemotherapy and radiation, which is crucial. For patients who may have arthritis or pain, yoga is often a reliever of pain and can help improve the body’s range of motion.

From a mental standpoint, the benefits of yoga are unmatched when it comes to patients with cancer and other chronic diseases. Yoga can provide that time for peace of mind that is so often lost within the treatment process of a disease. With specialization being important in hospitals these days, patients are often seeing multiple physicians and nurses, leading to a hustle and bustle within the hospital. Yoga allows a break from constant visits from the doctor, tests, and simply an opportunity to free the mind. A great example of the impact that yoga can have is on mesothelioma cancer patients. This is a cancer in the lungs with a severe life expectancy that occurs from asbestos exposure. With such a severe life expectation, many of these patients use yoga as a time to cut off from the stress and fear that is common. The ability to free the mind, allow peace and tranquility is something that may be taken for granted in everyday life, but for these patients it can be an extraordinary experience.

Yoga will likely continue to grow in the medical community because of its versatility as a complementary treatment option. Not only can it improve the physical well being of these patients through exercise, but it can also alleviate physical side effects and improve the mental state of being for patients in difficult times.

Article by Krista Peterson

Intro to Hot Yoga with Charlene-Week Three, Friday, May 13

2011-05-08T14:52:00.000-07:00

This fantastic class is coming to an end this Friday! The response has been overwhelming and we've collected 12 bags of food for the food bank.

Please join Charlene this Friday at 6 for an hour of a set sequence of postures that optimize deep stretching, a detoxifying sweat, and a healthy glow. Hot yoga balances strength and flexibility through breathing exercises, standing, and seated postures!

We'll bring this class back in the Fall!

This week @ The Studio-May 7

2011-05-08T05:16:00.000-07:00

If evolution really works, how come mothers only have two hands? ~Milton Berle

Happy Mother's Day to all of the hardworking moms that make life a little easier for us. We hope you enjoy your beautiful day.

This week at the studio Angi is running the fitness classes on Monday and Tuesday.

Monday night yoga from 6:30-7:15 is a co-ed class until the session ends on June 14th. The cycling season has started and we'd like to integrate partners and others into this class for the next 5 weeks, which will (a) give you another yoga practice and (b) create more space in some of the other classes.

This week in yoga, we will be embracing some of the Yin principles as we wind each practice down. Life is about balance and we tend to be orientated more towards yang (burning hotter, brighter, higher, more masculine) than yin-this means our autonomic nervous system is always in sympathetic rather than parasympathetic mode. We will be talking more about what this means in class.

Zumba and Bootcamp...Darlene will be back to run this on Thursday.

Have a happy, healthy and safe week

Blessings & Light...Charlene, Cheryl, Angi and Darlene

Alomnd Power Bars

2011-05-04T08:07:00.000-07:00

Gluten Free Almond Power Bars
2 cups almonds (raw)
½ cup flax meal (flax seeds ground)
½ cup unsweetened shredded coconut
½ cup creamy roasted almond butter
½ teaspoon celtic sea salt
½ cup coconut oil
4 drops stevia
1 tablespoon agave nectar
1 tablespoon vanilla extract
1 cup dark chocolate chips 73% cacao (optional)
Place almonds, flax meal, shredded coconut, almond butter and salt in a food processor
Pulse briefly, about 10 seconds
In a small sauce pan, melt coconut oil over very low heat
Remove coconut oil from stove, stir stevia, agave and vanilla into oil
Add coconut oil mixture to food processor and pulse until ingredients form a coarse paste
Press mixture into an 8 x 8 glass baking dish
Chill in refrigerator for 1 hour, until mixture hardens
In a small saucepan, melt chocolate over very low heat, stirring continuously
Spread melted chocolate over bars; return to refrigerator for 30 minutes, until chocolate hardens
Remove from refrigerator, cut into bars and serve
Makes 20 bars

These no bake, high-protein, high-fiber bars are based upon Melissa Diane Smith's recipe for Amaretto Protein Bars in her book Going Against the Grain (from the site www.elanaspantry.com) and don't forget our local and always creative Stephania Moffatt posts some great recipes at her site: http://ingredientsforlife.ca/.

Intro to Hot Yoga with Charlene: Week Two

2011-05-03T13:51:00.000-07:00

Date: Friday, May 6
Time: 6-7 pm.
Location: The Studio @ Davidson's Courtyard
Cost: Non-perishable food item for the food bank

Enjoy this class consisting of 20 poses in the heated studio-cleanse; stretch, strengthen and revive in this awesome class.

An amazing end to your busy week and a great kick off to your weekend.

Jumping Forward

2011-05-03T09:02:00.000-07:00

When jumping forward to forward fold from downward facing dog, bend your knees and load them up, then gently hop up, using your ab strength, and look between your hands.

Jump your feet directly in between your hands, softly, with bend knees, feet paralell.o

To jump back from forward fold into chattaranga, place both hands flat on the mat, bend your knees, and swiftly jump back into a plank position, but with bent elbows.

Then slowly lower down through chattaranga. From crow (bakasana), use your ab strength to shoot your legs back, landing in a plank position, with bend elbows. Then slowly lower down through chatturanga.

Membership Packages and Feedback

2011-05-03T08:06:00.000-07:00

We believe in continual improvement and creating a studio environment where all of our wonderful students feel like they are part of a community.

As we begin to plan (yes, we are proactive) for the upcoming sessions, we are seeking your feedback on the questionnaire regarding membership packages, classes you would like to see offered, services etc.

Thank you for the time to complete this-you can email us at macdean@sympatico.ca with your responses.

Kindest regards

The Studio
1. Are you interested in the following membership contracts
PAD=pre-authorized payment
Term: 12 months Cost: 480.00 or 450 upfront save 30.00
PAD: 40.00/month
Term 12 mons Fanily Cost: 560 PAD 46.66
Term: 6 months Cost: 270 PAD 45.00
Family: Cost: 375 PAD 62.50
Term: 3 Months: Cost 150 PAD n/a
Family: ost: 275.00 PAD n/a
Term 1 month: Cost 60.00 PAD na
Family: Cost: 110 PAD n/a

2. Would you like to see the following classes offered more frequently?
____Kundalini yoga ____Kettle bell interval 2x week
____Ashtanga yoga ____Cardio-Kickboxing 2x week
____Intro to Hot yoga ____Community running class
____Other ____Family exercise (Zumbatomics/yoga)
____Noon fitness/yoga classes

3. What improvements would you like to see added to the facilities?

4. What can we do to enhance your visit with us?

5. Do you feel there is balance between the yoga and fitness classes?

6. Are there workshops you’d like to see added?

7. What classes do you currently take?

____Kettle bell ____Boot camp ____TBC
____Yoga ____kickboxing ____Zumba

Thank you for your time to complete this! We appreciate your feedback and opinion

Saturday, May 7th, Zumba, TBC and Yoga For Families

2011-05-03T03:23:00.000-07:00

As we will be participating in the yogathon at St.James Church, Saturday's Zumba, TBC and Yoga for families is cancelled for May 7th.

The 0745 Yoga class is still as scheduled.

The Studio

Certified Yoga Teacher Position Available

2011-05-02T09:36:00.001-07:00

Here we grow again....

The Studio is looking for a certified teacher to start A.S.AP (sub) and contract in September to join our team of certified yoga teachers. Our studio is growing and it is an exciting time for us as we bring Yoga to many new students. The friendliness of the people and our location offer the best of both worlds. New teachers are also welcome to apply!!

We are looking for a strong "off the mat" teacher with an energetic approach to their class, who is passionate about teaching and practicing the yoga. Excellent customer service is a must. Our studio has a fun vibe and have been running for a 3 years now with a strong base of enthusiastic eager to learn students

Compensation will be based upon experience. Must be enthusiastic, dynamic, energetic, and be certified at the 200 or 500 Hour level and eligible for RYT status.

Please contact (613) 283-6163 or submit your c.v to: macdean@sympatico.ca

This week @ the Studio-May 1

2011-05-01T17:38:00.001-07:00

After the rain and cold weather, we have been blessed with a true spring! Simple things such as the tulips, blossoms and appearance of the song birds can lift the spirits.

An asana I love for spring is frog pose-this pose releases toxins, increases circulation, illuminates your skin and is an energy booster. Place the toes on the ground, heels together off the ground, fingers on the ground between the knees and lift the head up. Inhale, raise the buttocks high. Lower the forehead toward the knees and keep the heels off the ground. Exhale, come back to the original squatting position, face forward. Continue this with deep breaths 26 times.

Intro to Hot Yoga with Charlene

Wow! what an overwhelming response to the Friday night Intro to Hot Yoga 3 week series! We filled quite a few bags of food for the food bank and it was awesome to feel all the energy at the end of the class. Everyone was buzzing! There are 2 more sessions left - ending May 13th. If you really want to enjoy a truly invigorating class (we all love awkward pose !!), come and visit us Friday from 6-7 p.m. All you need to bring is water, towel, non-perishable food item and a smile.

Yoga: We are stepping away from the drama often imposed upon us by our external environments. Our practices will provide you with the tools and release mechanisms to deal with the dramas that become integrated into our lives. Cultivate love, stillness, peace and happiness on your mat with us this week. For the golfers, cyclists and runners, Cheryl's men's yoga class will provide you with the tools to excel in your activity of choice.

Zumba: We're slowly introducing the new series (slowly but surely).

TBC and Boot camp...targeting those areas that we seem to show alot of in the summer months-legs, abs and shoulders. Seriously, if you haven't been to a TBC class, you are missing out on the best in targeted and effective training.

Kettle Bell: As your skills have been advancing, we will be providing you with more challenges this week to deepen you kettle bell practice.

Yogathon...Please join yoga teachers from Ottawa and surrounding areas next Saturday at St. James Anglican church for the first yogathon. Tickets are available at St.James church-more information is on the poster at the studio door-organizer is Sylvia and their facebook page is: http://www.facebook.com/event.php?eid=216564848358133

Blessings, light and love....

All of us at the studio

Intro to Hot power yoga starts Friday 6-7 p.m-Food Bank Class

2011-04-22T07:41:00.001-07:00

Join Charlene for this 3 week free session on hot yoga! The studio will be heated to 75F. The heat from hot yoga actually originates within the practitioner.

Practitioners of hot yoga believe the heat extends the ability of the ligaments, tendons and muscles. Immersing yourself in hot yoga practice:

-release toxins
-improve flexibility and range of motion
-increase the chances of weight loss
-develop muscle tone
-build the immune system

Proponents of the practice also believe that hot yoga exercise reduces the symptoms of certain chronic illnesses, such as thyroid disorders, arthritis and circulatory problems.

A basket will be outside the studio for any non-perishable food donations to the local food bank.

This week @ The Studio-April 23

2011-04-21T02:46:00.001-07:00

Although April is normally associated with transitioning into lovely warm May-Mother Nature appears to have decided to prolong winter this past week!

I have been receiving updates from Angi, which appear to all start with a reference to weather, the cold or something about winter being stuck in neutral. Interesting as I'd rather be there instead of having hair that hasn't been able to dry in 4 days due to the humidity and a yoga mat that will be left behind cause I can't get the sweat out of it.

Many of us will battle this weekend with a rabbit or egg of chocolate-if you decide to let either of these win (for a moment or two), please join us and we'll help you forget your battle!

This week!

Easter Sunday & Monday- We are closed so we can celebrate with our families.

Kettle Bell Group 1 Monday-We have a make-up class on Wednesday this week from 5:30-6.

TBC-Cut to the Core, Shoulders and Glutes/Legs are our focus this week. Whether you are a gardener, golfer, runnner, cylist, etc. this session is intended to target and strengthen those muscle groups frequentlt engaged during the spring and summer activities.

Yoga-B.K.S. Iyengar describes twists as a "squeeze-and-soak" action: The organs are compressed during a twist, pushing out blood filled with metabolic by-products and toxins. When we release the twist, fresh blood flows in, carrying oxygen and the building blocks for tissue healing. So from the physiological standpoint, twists stimulate circulation and have a cleansing and refreshing effect on the torso organs and associated glands (Yoga Journal)

This week join us in your yoga classes as we "twist it out" to restore balance in your spine and help restore its' full range of motion, cleanse and detoxify the internal organs and increase circulation.

Zumba-Get your dancing shoes on as we are moving and shaking this week to some of the best ZIN music produced by Zumba-there might be a little MJ in there as well!!

Kettle Bell-Sunday's Group-I have left 4 spaces open for anyone (from group 1 or 2 or from last session's Boot Camp) who wants to drop in for the interval/circuit set on Sunday.

May your week be blessed with love, light and peace

Darlene, Angi, Cheryl and Charlene

Yogathon-May 7 for the Smiths Falls Montague Aviation Museum

2011-04-16T15:12:00.000-07:00

Men-Want to improve your Golf game? Stop looking as we have the answer!!

2011-04-14T17:14:00.001-07:00

It is a well know fact that Tiger Woods meditates and uses yoga. So, we mightn't all be Tiger Woods, but yoga for golfers have been known to improve their symmetry; their stroke; their core; their focus and strength.

The following is a summary of the benefits of yoga to lower your golf score and increase your performance: http://www.golf-mental-game-coach.com/yoga-for-golf.html

Yoga for golf is by far the best method of increasing your flexibility and staying loose.

There aren't many better feelings than making smooth, unrestricted golf swings are there?! Using yoga will make your entire body respond effortlessly to the demands of your golf swing and keep you loose throughout your round. It is one of the fastest growing areas of fitness in golf today.

Staying flexible and loose is an issue for golfers of all ages. This is why yoga and golf are perfect for each other. You can choose the level involvement of yoga stretches you wish to do. As we age our need for flexibility is arguably the #1 issue in playing decent golf.

Yoga allows you to maintain a suppleness in every area you choose to focus on. And what's really great about yoga is the benefits to your mind as well.

From a mental game/peak performance coach's perspective, this is the ultimate combination. In fact, the increased inner calm and peaceful state of mind gained through practicing yoga provides an excellent foundation for every aspect of the program.

Yoga Improves Power-You will get to that wonderful stage of effortless power instead of powerless effort!

Using yoga dramatically improves your overall flexibility, so in those times we rush to the first tee (hey, this is reality for most of us non-competitive golfers) unprepared, we don't have to feel like a piece of rod iron or stiff as a board!

If you like to read more about how yoga can be used to improve your golf game: http://www.yogajournal.com/lifestyle/194

Please join Cheryl on Monday nights from 6;30-7:45 for Yoga For Men and watch your game change!

The last in our meet us series-Darlene

2011-04-11T16:46:00.000-07:00

From the boardrooms of her professional career to the wooden floors of the many yoga studios she has seen in her 25 years of practicing yoga, Darlene daily exchanges her business attire for a more grounded approach to life…in bare feet on her mat. Darlene started practicing yoga as a method to cross train while running as a teenager. She soon began to use yoga as a means to “check-out” from her hectic professional life and enjoy the stillness and serenity she found on her mat.

Darlene’s journey into yoga naturally progressed to the completion of yoga teacher training at Upward Dog Yoga Centre, Ottawa, as a means to assist others transform their lives. During her journey she has been blessed to have trained nationally and internationally with yoga and ayurveda teachers who have provided various insights and perspectives, which has shaped her approach to yoga and to life in general. This is reflected in her classes which are integrated approach that beautifully combines asanas (poses) and pranayama (breath) with ahimsa (non-harm), music and meditation with warmth and compassion.

Darlene holds certification as a teacher of Core Strength Vinyasa Yoga;® Pre and Post-Natal Yoga; Power Yoga, Yin Yoga and has completed her Level I Yoga Therapy (Phoenix Rising). She is a certified Agatsu Kettle Bell Instructor; Zumba/Zumbatomics, YMCA Group Fitness Leader, Fitness Kicking Level II Instructor and CanFit Pro Certified Personal Trainer.

In describing what are the greatest joys she has experienced since the inception of The Yoga & Wellness Studio, Darlene lists: the heightened awareness in the consciousness of the community; the changes, both physically and spiritually she sees in those at the studio; the undeniable beauty of the bliss on the faces of pre-natal yoga students; and giving back to her community through seva restorative classes and the community classes in the summer along the banks of the Unesco designated Rideau Canal.

Favourite quote: “Undisturbed calmness of mind is attained by cultivating friendliness toward the happy, compassion for the unhappy, delight in the virtuous, and indifference toward the wicked”

Favourite asana (pose) warrior II as no matter how crazy my day is, I feel empowered, centered and strong when I hold this pose.

Latest Core Sequence from Sadie!!

2011-04-11T16:45:00.001-07:00

CORE YOGA SEQUENCE: Core Heart-Opening: Seated, then Hands & Knees Cat/Cow, Dog Pose, step R foot up to Low Lunge, hands on thigh w/Cat-Cow x5. Dog Split, swing knee thru Core Plank, then step behind your L leg for Rockstar (lift hips, L leg still straight, arm over ear, heart rolls to sky.) Eventually, take this to Full Wheel if avai...lable. End in Pigeon Pose, arch heart, Child's Pose. Repeat on other side!

Everything you Need to Know About Hormones-Free Seminar with Lorna Vanderhaeghe

2011-04-10T07:31:00.000-07:00

New Global Vitamins is proud to present women’s health expert, Lorna Vanderhaeghe, May 5 from 7-9 pm at the Smith Falls Memorial Community Centre. Since there are only 200 seats available, pls visit: http://www.newglobalvitamins.ca/new.html for registration information. Among the topics Lorna will be discussing are: how stress affects your weight; what nutrients you need to sleep better; the secret to beautiful skin; how to get your energy back.....

This Week @ The Studio-April 9

2011-04-08T02:13:00.000-07:00

Finally, some reprieve from this seemingly endless winter with fresh, spring-like temperatures and the warm air! Just a quick reminder about some small changes to this last week of our winter schedule! Sunday-April 10-Yoga will be from 0830-0930 and bootcamp is cancelled for this Sunday. Monday early morning yoga & TBC noon class are finished for this schedule.

Wednesday-April 13-Men's conditioning cancelled, but we do have other classes that will inspire you! Last week for winter schedule! This is the last week for the winter schedule and the new one comes into effect on Saturday, April 16th. New class schedule cards (and they look awesome!!) are at the studio for you to keep on your fridge, desk, etc. Please feel free to take a few and distribute to your friends as the word keep growing on what we do at the Studio! Kettle Bell-New schedule...I will post the class lists on the studio door. Currently, the Monday & Tues classes are full and I have contacted everyone in both groups. There is a space or two possibly left in Sunday's circuit class-it will be filled on a first come basis and I will advise if any spots open up. Yoga...Spring Vinyasa Flow! This is our feature class this week (Saturday) as we move from winter to spring with ease and grace. This class is designed to balance balance kapha because kapha accumulates during winter and can create diseases by the time spring arrives. Kick, Kettle Bell, Zumba and Total Body Conditioning, the always amazing Miss Angi has control of the floor this week at the studio and you will see her beautiful face leading all of our specialty classes. She spent last weekend moving and grooving as she completed her Zumba certification. Come out and support her on Thursday as she leads Zumba for the first time-Angi, the floor is yours. Meet our Instructors, Charlene, Yoga Compassionate, intuitive, engaging, fun and innovative are terms often used by students to describe Charlene’s classes. Charlene teaches with sensitivity, honesty, openness, presence and generosity to protect, nurture and re-awaken the body. Her teaching is thorough and clear and reflects the needs of each of her students. Charlene began her yoga journey with Bikram yoga and expanded to explore and incorporate various styles of yoga into her practice. She was drawn to yoga as it provided a practical tool for personal peace and well being, but soon came to see that there was far more to this ancient tradition than she first thought. Charlene completed her yoga teacher training at Rama Lotus, Ottawa. A professional by day, you will find Charlene at the studio teaching all levels of yoga in the evening classes. “in the posture we balance of strength with flexibility, contentment with effort." Have a safe and healthy, happy week The Studio

200 hour Yoga Teacher Training-September 2011

2011-04-06T12:34:00.000-07:00

We are so thrilled to announce the next dates for th 200 Hour Yoga Alliance approved Yoga teacher training. The next start date: September 10, 2011 Our training program is designed to incorporate the philosphical and physical aspsects of yoga in a manner that instill knowledge and evoke confidence in all of our certified teachers and licensed professionals, who contribute to special topics such as advanced anatomy. Our mission is to help people awaken their own divine light within. We strive to support and encourage our teacher trainees with compassion and humor. And finally, to demonstrate that with steadfast honest hard work of a consistent Yoga practice, unification of the body, mind and spirit will manifest perfect health-our teachers brings these qualities to their classes from our training. It will include the following (Total 225.5 hours): Twelve weekends, Saturday and Sunday from 1200 pm – 7 PM (contact hours) 10 practices at The yoga and Wellness Studio and private sessions with director Assisting, Observing, or Participating in a variety of classes at the Yoga and Wellness Studio 30 hours will include independent reading and writing assignments, journals, student teaching, and written final exam. Community Classes lead by Teachers in Training throughout training, beginning in February (20 hours) First aid & CPR certification (8 hours) More information is on our sister website at: http://www.theyogaandwellnessstudio.com/ There are several workshops being planned for October and November: October: Advanced Anatomy for Yoga Teachers, Students and Fitness Professionals November: The Pre-Natal Student in Your Yoga Class

The 2011 Mitsubishi City Chase-Sponsor Cheryl in Right to Play

2011-04-05T15:37:00.000-07:00

For everyone who has met the fabulous Cheryl, you know she's an avid volunteer and supporter of humanitarian causes. Please consider sponsoring Cheryl as she raises money for "Right to Play." Right To Play is committed to every child’s right to play. We give children a chance to become constructive participants in society, regardless of gender, disability, ethnicity, social background or religion. Through games and sports, we help create social change in communities affected by war, poverty and disease. A team of top athletes from more than 40 countries support Right to Play. As role models, these athletes inspire children and raise awareness about Right To Play internationally. Our aim is to engage key decision-makers from the development, sport, business, media and government sectors and further ensure every child benefits from the positive power of sport and play. Cheryl's personal pledge page is at: http://righttoplay.akaraisin.com/pledge/Participant/Home.aspx?seid=3715&mid=9&pid=478607

Kettle Bell Workshops: April 4, 6 & 9th

2011-04-02T16:16:00.000-07:00

Whether you're new to our kettle bell classes or would like to refine your technique, we have 3 kettle bell workshops planned before the new schedule starts. Monday, April 4th: 4:30-5 p.m Wednesday, April 6th: 5-5:30 pm Saturday, April 9th: 1045-115 am Please register by sending us an email: macdean@sympatico.ca indicating which workshop you are attending.

This week @ The Studio-April 2

2011-04-01T02:11:00.000-07:00

As we begin to wind down the winter schedule and move towards the invigorating spring schedule, I thought is appropriate to acknowledge all of you (there is too many to start naming individually) that has made the studio such a success. When I began this journey 3 years ago, all I envisioned was running a few yoga classes a week in my new community as a way of offering a service and a place for yoga practitioners that really didn't exist. From my perspective, if other communities could have a yoga studio, why couldn't one exist in Smiths Falls? 3 years later and many lesson learned we have grown from a few classes a week to certification as a 200 hour teacher training studio; have expanded our programs to offer some unique and custom classes; have shared in the joy of 34 babies who have entered the world with moms who were balanced and calm; have witnessed so many physical and spiritual transformatons that despite how many times a week we may see your beaming faces, it still lifts our hearts. So thank you-it is you that has made this all possible. This week at the Studio: Yoga: Cultivating the Breathe & Cleansing The Body At its' essence, yoga promotes focus and calmness in your body and mind. This concept is spelled out in the yoga sutras, an ancient text of wisdom that yoga practices are based on, as "stirum and sukham". The postures on the mat are only the beginning of this practice. During classes we encourage you to focus on your breath and make it long, slow and steady. This is designed to focus and calm your mind at the same time. This encourages a mind body connection. Off the mat is even more important. Cultivating a sense of focus and calmness in your relationships, in your work and in your life, is the ultimate goal of a yoga practice. This week we continue our journey into cleansing and detoxifying the body using asanas and pranyama that will stimulate and activate the digestive system and rid the body of toxins we may have built up in the internal organs such as the liver. These classes will make you will great and we promise your digestive system will feel alive and function much more effectively for you. Fitness Classes Kettlebell-Since we do not want to disappoint anyone-there is a need to pre-register for the Kettlebell sessions that start with the new schedule. The Tuesday night class has 1 place left, Monday has 3. Sunday has 4. Zumba is a new set that started March 31 with a few oldies thrown in there. New Schedule...should be on the web this week. There have been a few minor changes to reflect preferences for class start times. -NATAL Yoga 5 WEEK CLASS Due to demand we wil be hosting a 5 week pre-natal yoga class session on Wednesdays from 5-6 pm starting April 27th. Have a safe and healthy week Darlene M, Charlene, Angi, Cheryl

This Week @ The Studio

2011-03-21T05:13:00.000-07:00

Welcome Spring!! A huge KUDOS to all of you that participated in the 108 Sun Salutations on Saturday-what an amazing accomplishment! In case you didn't realize it but you all bounced out of the studio afterwards.

YOGA
Yoga creates symmetry throughout your body, making you stronger, flexible and balanced. It also draws a balance between the mental urge to push, control and be assertive, with the impulse to yield, submit and be passive.

Yoga, this week is about finding balance. We spend so much of our day imbalanced-think about all you do from the moment you get up. Like most of us, you'll find that your day is so physically demanding and hectic there is no time to calm and balance the mind. Imbalance often results in pain, discomfort, a sense of anxiety, etc.

The body is often in imbalance on the physical plane-I often see this when I work with athletes-most athletic activities create muscular imbalance (talk to runners!!). Maybe you notice that one side of your body can hold a twist in yoga and the other can't.

This is a great week to have fun on your mat exploring ways find balance through asanas and pranyama!

KettleBell
Just a reminder there is a Monday 5 pm class, which will stay on the new schedule.

Zumba
Summer is coming and we want you to have the best summer of your life! Burn calories and tone the glutes (yes, that means lower body sets) with this week's set.

TBC and KICK
Strength and cardio conditioning in both classes-have fun!

Have a safe and healthy week!

A Sweet Look at Yoga (on the lighter side)

2011-03-08T07:24:00.000-08:00

http://www.youtube.com/watch?v=oxPuyrfHA3o

(a sweet light look at yoga-we aren't promoting the consumption of red wine)

108 Sun Salutations: Spring Equinox, Saturday, March 19

2011-03-07T14:46:00.001-08:00

Join us on Saturday, March 19 from 11 a.m-1 pm for a special practice to celebrate the change of seasons: 108 Sun Salutations. Spring is a time of renewal, growth and rejuvenation as you let go of the old and embrace the new.

We'll move through Surya Namaskar A 108 times, modifying the sequence and resting according to the needs of our individual bodies. It is a powerful moving meditation and very inspirational.

Significance of the number 108....
But 108 has long been considered a sacred number yoga. Traditionally, malas, or garlands of prayer beads, come as a string of 108 beads (plus one for the "guru bead," around which the other 108 beads turn like the planets around the sun). A mala is used for counting as you repeat a mantra.

Renowned mathematicians of Vedic culture viewed 108 as a number of the wholeness of existence. This number also connects the Sun, Moon, and Earth: The average distance of the Sun and the Moon to Earth is 108 times their respective diameters. Such phenomena have given rise to many examples of ritual significance.

According to yogic tradition, there are 108 pithas, or sacred sites, throughout India. And there are also 108 Upanishads and 108 marma points, or sacred places of the body.

A Little About Us: Angi

2011-03-03T12:13:00.000-08:00

This is the second installment in our series about the instructors and yoga teachers at the studio.

For those of you who have had the pleasure (although it may not feel like it at the time!) to participate in one of Angi's fitness or kettlebell classes, you know how much effort she puts into her class design. Everything is logcal; fun and progressive-the results she has helped produce in those attending her sessions is obvious!

Angi began training in October of 2009 with the Yoga and Wellness Studio as a way to get back into regular exercise and to meet new (and old) friends upon her return to Ontario. Prior to 2009, Angi lived in beautiful British Columbia, where she attended yoga, running clinics, and played several team sports, as well as coaching youth sports.

Over the initial course of training with Yoga and Wellness for Life, Angi fell back in love with regular training and with the encouragement of Darlene, took her YMCA Group Fitness Certification in August 2010, specializing in Strength Training.

Since then, Angi has taken several courses including her Kettle Bell certification in November 2010. One of Angi's 2011 New Year’s Intentions is to get her personal training certificate as well as get back into running in the spring.

The best part of being a fitness instructor is seeing the changes in the people in our classes - not only the physical changes, but the change in attitude that comes with being healthy inside and out as well as the confidence that comes with improved ability.

Angi's focus for the Yoga and Wellness for Life studio is to bring a positive energy and interest to those who want to gain strength and balance out their training program with strength focused exercise.

March's Events @ The Studio: Workshops, Classes and More!

2011-03-03T01:18:00.000-08:00

March is proving to be very busy at the Studio!

New Classes and Friday's Community Class
Starting March 4th, the new kettlebell class starts @ 5:30 and is 30 mins in duration. This class is currently full but keep checking back to see if spaces become available.

Friday Community Class: March 18th, Healthier Backs 6-6:30
Join us for this 30 minute class incorporating yoga asanas and traditional exercises to keep your back healthy and strong!

Workshop: March 27: Meditation 2-3:30 pm: Still Mind, Greater Wisdom

We are planning on holding monthly workshops from March-June and commence again in September on various topics that contribute to your overall health and wellness.

It is your internal state that determines what you pay attention to and allows information to come into your awareness. By cultivating an understanding of your internal states, you will be able to become more aware of the thinking patterns that run your life. Do you find yourself reacting to events and only later become aware of your actions? This workshop will teach you how o use meditation to find greater connectivity to your true self and your universe; lead a life with less stress and help you achieve your goals.
Please register via email @ macdean@sympatico.ca if you're interested in attending.

Kettlebells & Calories

2011-02-20T15:16:00.001-08:00

There are many claims regarding the number of calories burned during a kettlebell interval class.

A study was conducted by the American Council on Exercise and Dr. John Porcari, leader of the study, said this. “So they were burning at least 20.2 calories per minute, which is off the charts. That’s equivalent to running a 6-minute mile pace. The only other thing I could find that burns that many calories is crosscountry skiing up hill at a fast pace.” So in a 30 minute interval class (3 min sets with 1 min rest), that equates to 424.2 calories! But isn't the immediate calories used during a session doesn't end when the session is finished-the calories continue to burn long afterwards due to an increase in metabolism.

You can read the extract at: http://www.acefitness.org/getfit/studies/kettlebells012010.pdf

By the way, the press on diagram 7-form could be better! The first person who emails the studio with how the form could be improved will receive an organic cotton retro yoga T Shirt.

A Little About Us: Cheryl

2011-02-18T01:40:00.000-08:00

This is the first in a series about the instructors at the studio. For those of you who have met or for that matter have not met, the lovely Cheryl in her yoga classes.....

Cheryl started practicing yoga eight years ago, when she discovered yoga as a way to release and stretch tight and overworked muscles. Initially yoga improved and supplemented her regular exercise regime, but she soon realized that it functioned as a means of physical, mental, and spiritual transformation.

Her enjoyment of yoga led her to enroll in a teachers training program.
Cheryl successfully completed the highest-level, 500-hour training course at Still Point Yoga Retreat Centre in Picton, Ont. This spiritual lifestyle intensive course includes the study and practice of Hatha Yoga, asanas, pranayama, meditation, theology, the Kundalini chakra system, and more. Cheryl also received an additional 40 hours of certified instruction from David Swensen, who, having studied with K. Pattabhi Jois (the founder of the Ashtanga Yoga Research Institute in India), is recognized as one of the world’s foremost instructors in Ashtanga Yoga.

Cheryl draws from her forte in Ashtanga Yoga to increase strength, improve flexibility, and calm the mind, leading her students into the joyful state of integrating the body, mind, and breath. Her classes embrace yoga’s intense physical conditioning while making yoga’s spiritual side accessible to those who wish to understand it.

Cheryl studies books and videos, explores the Internet, and attends classes and seminars to continually improve her techniques, presentation, and understanding of the mind-body-spirit.

Giving back to the local community is very important to Cheryl, and she volunteers in numerous Perth activies and organizations.

Second KettleBell Class-Workshop and Class

2011-02-15T14:24:00.000-08:00

There will be a second kettlebell class offered on Fridays from 5:30-6 for those who were on the waiting list for this class.

There will be 2 workshops:
Monday, Feb 21 @ 5 pm
Friday, Feb 25 @ 5:30.

The workshop will introduce proper form and the basic mechanics of using the kettlebell. The Friday class format is a kettlebell circuit and those who have been on the waiting list will be accomodated first-please email us at macdean@sympatico.ca if you have been on the waiting list and want a spot in the Friday class and which workshop you will be attending (sorry but workshop attendance is required).

Kettlebell circuit consists of timed sets (30 seconds each exercise) with a 1 minute rest in between each set.

This Week @ The Studio-Feb 7

2011-02-06T14:10:00.001-08:00

Angi is Looking for your Help!!

The amazing Angi is looking for anyone who is willing to be taped during a TBC class (the camera is on Angi) as part of her assessment with the Y. This would occur during a special class on Friday night and not during a regular class.

If you can help Angi out please email her at: strongfocustraining@gmail.com

Total Body Conditioning-How To Combat Chocolate & Dinner On Feb 14th!

This week Angi will be using tabata training to supercharge cardio and strength as we head the towards chocolate and dinner holiday. This method is named after a Japanese researcher by the same name, who stumbled on a way to effectively work both the aerobic and anaerobic systems at the same time. The beauty of this system is its ability to blitz body fat fast and it only takes 4 minutes to complete.

Yoga: Peaceful, Happy, Heart Openers

I remember practicing with a guru who refused to use the term backbend. He felt heart opener was more appropriate as it evoked warmth and acceptance as we allow ourselves to be vulnerable. Backbends he said, were something in a gymnastic class.

This week we are exploring Anahata Chakra, the heart chakra, this is the bridge between the lower physical body and the upper spiritual body. Heart openers release the heart, chest and shoulders and the release cane be physical or emotional.

Zumba: Burn, Baby, Burn (those calories)

We have put together some of your favourite songs to move you and burn those calories as we approach the possibility of chocolate, chocolate and more chocolate.

ClASSES ON FEBRUARY 12 & 13th (SATURDAY & SUNDAY)

It is on the web, but in case you have forgotten, due to a certification workshop next weekend, the studio is closed.

Yogi Tea Recipe

2011-02-01T20:21:00.000-08:00

I find this is similiar to having dessert-without the guilt; the calories and the let down that often accompanies sugar consumption. T

There are many recipes for yogi tea-I like this one as it is an easy tea to prepare and the smell is comforting to everyone who comes into the house.

The spices in the tea are considered to provide benefits such as: reduce pain (cloves); digestive aid(cardamon), cinnamon is considered good for the bones, colds, blood sugar levels, stimulate the digestive process(black pepper), and provide strength and energy(ginger).

Ingredients:
2 quarts water
15 whole cloves
20 black peppercorns
3 sticks of cinnamon
20 whole cardmon pods (split the pods first)
8 fresh ginger slices (1/4" thick, no need to peel)
1/2 teaspoon regular or decaf black tea leaves (approximately 1-2 tea bag)
Dairy or soy milk and honey or maple syrup to taste
Preparation:
Bring two quarts of water to a boil. Add cloves and boil one minute. Add cardamom, peppercorns, cinnamon, and ginger. Cover and boil for 30 minutes. Reduce heat and simmer for one to two hours. Remove from heat, add black tea, and let cool. Strain and store in the refrigerator. Reheat when you want a cup and add milk and honey to taste

Metta Meditation-Love, Kindness-How Appropriate for February

2011-01-29T16:27:00.000-08:00

This entry is a continuation of the theme of the heart to accompany the month of love (we will be using metta meditation throughout our yoga practices this month....

Metta Meditation is a tool that permits one's generosity and kindness to be applied to all beings and, as a consequence, one finds true happiness in another person's happiness, no matter who the individual is.

The hard work and repetition required of an individual engaged in Metta practice endows the four universal wishes (to live happily and to be free from hostility, affliction, and distress), with a very personal inner love, and by so doing, it has the power for personal transformation.

Although serious practitioners of Metta meditation offer Metta for an hour or more morning and evening, you may wish to begin by offering Metta for just 10-15 minutes each day. You may do your practice as a formal sitting meditation or while walking (preferably without destination). You may also choose to integrate your Metta practice with daily chores.

To begin, take a few moments to quiet your mind and focus your attention on the experience of loving kindness. You will begin by offering Metta to yourself. If distracting thoughts arise, acknowledge them, make a mental note to return to them after your Metta practice, but quickly move them aside to maintain concentration.

Recite the following phrases to yourself at a pace that keeps you focused and alert.
1. May I be safe and protected.
2. May I be peaceful and happy.
3. May I be healthy and strong.
4. May I have ease of well being (and accept all the conditions of the world)

Continue reciting the phrases in the first person.Then when you are comfortable, try offering Metta to a beneficiary, someone who supports you, who has always "been on your side", replacing the "I"in the phrase with "He/She".

Once your Metta flows easily to a loved one, begin to include in your practice one or more of the following categories of persons to whom you will offer Metta:
A close friend.
A neutral person (someone you neither like nor dislike)
A difficult person (no need to start with the most difficult person, but someone whom you might find it hard to like)

Awareness of our feelings toward another is always the first step in converting this energy into loving-kindness. Noticing a feeling of aversion, or indecisiveness, when evoking the image of a particular person in your practice does not mean you are failing to offer Metta. Rather, you are leaping forward in your practice.

In the spirit of Metta and since this is the month of love, this is our offering to you:

May you be safe and protected.
May you be peaceful and happy.
May you be healthy and strong.
May you have ease of well being. (and accept all the conditions of the world)

Blessings & Light
From all of us at The Studio

Ab Sculpting Yoga Sequence: CSV Yoga

2011-01-26T02:15:00.000-08:00

http://www.youtube.com/watch?v=M4z9KDAfIgI&feature=related

I had requests for some of the sequences we have been using in core strength vinyasa-here is one of them from the founder, the truly amazing and fabulous Sadie. Breathe!

Friday Night Treats...definitely not always your friend

2011-01-23T05:05:00.000-08:00

Friday nights and weekends are usually when we allow ourselves to indulge in some of our favourite treats-many of these are often not the best nutritionally sound decisions and negatively affect our health & fitness goals.

Yesterday as I was out a restuarant in Kingston I was in awe of the table of university students who were devouring the largest, loaded plate of nachos I had ever seen. That got me thinking about how in some social settings we engage in sharing platters, plates, baskets, etc. and lose sight of the portion of what we are consuming.

Those salty corn chips, slathered in cheese (and chicken/beef...) dipped into sour cream and salsa. If you believe that you are getting your grains, dairy, vegetables and meat in your Friday night treat, well really, does the food guide really mean this?

1 portion of nachos is 6-8 chips and here is what you are really getting and an average of how much exercised to required to burn those calories (this varies based upon factors such as your weight):

Nachos with beef, beans & cheese 787 cal, 46 g fat=running for 75 minutes to burn this off
Nachos with cheese 346 cal, 19 g fat=dance for an hour!
Nachos with cheese and sour cream 550 cal, 45 g fat=Zumba for 45-60 minutes

For more information on this oh so popular but so detrimental to your fitness goals, visit:

http://www.fatsecret.com/calories-nutrition/food/nachos

If you'd like to enjoy and learn some alternatives to your favourite processed food, visit the wonderful Stephania at http://ingredientsforlife.ca/.

community class: Friday, Jan 21, YIN Yoga

2011-01-20T01:09:00.001-08:00

Come join us from 5:15-6 for this amazing style of yoga that benefits the connective tissues in the body like ligaments and tendons in joints rather than developing the muscles like Hatha Yoga.

Yin yoga improves the body in a variety of ways, including:

Feeling calm and balanced
Regulated energy levels
Greater strength
Improved health
Stress levels lowered
Greater stamina
Flexibility of the body’s connective tissues and joints
Slowed signs of aging
Improved meditation
Deeper relaxation
Improved practice of yang yoga

This is a great way to release from the stress of your week!!!

What is Happening at the Studio: Jan 3-9th, 2011

2011-01-02T11:58:00.000-08:00

There is so much happening this week at the Studio with the launch of our awesome winter schedule.

For New Users of the studio: A Little About Our Classes

The studio operates on the fundamental philosophy of allowing every person explore their abilities. Classes are designed to allow everyone to work and progress at their level-you'll notice the instructors spend alot of time coaching and correcting alignment and form-this is your class-not the instructors! We are constantly attending the latest in training through the Y, Agatsu, CanFit, Phoenix Rising, Yoga Alliance certified workshops and other recognized certifying bodies. We believe in bringing the very best to Smiths Falls and surrounding areas. We believe that fitness is about having fun and embracing it into your lifestyle.

Why the 45 minute fitness class? Simply put-our classes are designed to produce maximum results in minimal time. In keeping with the most recent research into producing optimun results, our classes: Increase Strength; Reduce Injuries; Increase Flexibility and Reduce Body Fat.

We welcome any questions about our classes.

This week!

First, the Six Week Challenge!! If you are interested in taking control of your fitness level and your health, join the 6 week challenge. During the 6 weeks, a calender of daily physical activities will be posted on the bulletin board. Three classes a week at the studio and 2 days where you exercise at home. The 2 days at home will have a mini-workout (20 mins) conisting of a variety of exercises you can do on your own. If you're interested in the 6 week challenge, let Angi or myself know. I will be starting a support e-group for those who are interested so the exercise plans can be emailed to you. (There is an optional weight, measurement and BMI analysis for anyone who wants it).

KICK, the launch of KICK starts this week. This is the best of the fitness kickboxing, and boxing programs; strength and core conditioning and cardio-components. It is the studio's own program and I'm so happy to offer it in Smiths Falls.

Zumba...we have a whole lotta bhangra going on for the next set. The studio will be hopping and mega calories will be burning to the new set!

Real Men do Yoga-yes they do!! The newest of the yoga classes starts at the studio. John Capouya's book is called Real Men do Yoga: 21 star athletes share their secrets for strength, flexibility and peak performance. Although there may not be any star athletes, this class is for men and seriously, real men do indeed do yoga. This class is for theirs and we're so happy to have it available at the studio.

Yoga: Whether you are new or an advanced practitioner, this week we are detoxing using yoga. These classes have been popular when we have periodically held them and have been enjoyed by all. It is a great way to help the body remove toxins and aid your digestion and help you develop mental clarity.

Conditioning Classes: Men's Class and Women's Class: Classes this week are about kick starting your metabolism; boosting evergy and toning every major muscle group.

On behalf of all of us welcome to an awesome 2011 at the Studio!

Our Friday Night Class: January 21 YIN Yoga

2011-01-02T10:07:00.000-08:00

One Friday a month the studio will a specialty yoga or fitness class. This month's class will be on Friday from 5:15-6 pm and will allow you to explore complete release in time for your weekend!

Yin Yoga- Yin Yoga is a Yoga practice with a concentration on the connective tissue of the hips, pelvis, and lower spine, targeting the deep connective tissue in the body such as the ligaments, bones, and joints. Postures are held from 2-5 minutes. This type of practice is balancing to our more yang styles of Yoga. Students leave the practice feeling " lighter " and more open in the hips. The long static holds aid in preventing degeneration of the bones, it stimulates bone growth and it lubricates the joints. Class time is 45 minutes.

This class is an awesome way to decompress after a busy week and establish a wonderful foundation for your weekend.

February....KICK

Another year, so many opportunities!

2011-01-01T04:52:00.000-08:00

Another New Year! Many of us take this time to pause and reflect upon the previous year and make resolutions and commitments for the new year.

I stopped making resolutions many years ago as I was finding out some of my resolutions were unrealistic, couldn't be measured and ultimately I felt frustrated when I didn't meet my resolution. Now, I like to pause and reflect on each day and the opportunities it brings. Each day brings an opportunity to learn more about yourself; each day brings an opportunity to let your inner light shine (no matter how your day is going); each day brings an opportunity to influence someone-whether you are aware of the effects of your influence or not. Each day brings another opportunity to breathe, life live fully and reach your true potential (which is infinite).

The point I am trying to make, is whether you make resolutions or not, you have the ability to live the most optimum life-you are in control. The external environment might be challenging, but your internal environment-your strength, is powerful.

Wishing you health and happiness

In case you aren't convinced if Kettlebell is right for you!

2010-12-13T00:52:00.000-08:00

Please note that kettlebell will be limited to 8 participants and pre-registration is required. Take a workshop skills class with Angi and if you're interested in incorporating a kettlebell class into your workout and obtain awesome benefits, contact the studio to register for this course.

http://www.youtube.com/watch?v=Lwme8rkzetg&feature=related
http://www.youtube.com/watch?v=q0iOxeYIejQ&feature=related

Benefits of kettlebell:
Kettlebells are extremely versatile. They can help you lose weight, build muscle, enhance sport performance or maintain fitness level, as well as quality of life as you age.

Kettlebells provide results. Women use to lose inches and gain strength without bulk. Men use it to gain muscle and strength. Those who are older and wiser benefit by healing their pain, gaining strength and energy and functionality of their body that they once lost. Kettlebells combine cardio and strength training in less time than traditional classes (30-40 minutes).

Kettlebells restore muscle balance in the body. Kettlebell training is also a great prevention tool that will preserve the balance, strength and functionality.

Kettlebell training is so powerful because it uses highly functional movements that often involve full body effort

Kettlebells are easy to learn.

Benefits of Strength Training

2010-12-13T00:23:00.000-08:00

Think you’re too old to start a strength training program? Well think again! Strength training is just what your body needs to fight the loss of muscle, bone mass and strength that comes with age. Everyone, no matter how young or old, should be doing some kind of regular strength training. This could be at the gym, or at home using very little equipment. Yoga, resistance bands and balls, small hand weights, water and even your own body weight can be used as resistance when designing a strength training program. So what’s the point? If you’ve never participated in a strength training program, why start now?

Here are some very important reasons strength training makes a difference in your quality of life:
Improves your ability to do everyday activities:
The stronger your muscles, the easier it is to get groceries out of the car, get a package off of the top cabinet shelf, push the lawnmower…..the list goes on and on!
Improves your balance and stability:
The stronger and more resilient your muscles, the more balance is sturdier. This will help keep you safe in your daily activities and decreases the risk of falls or accidents.
Builds muscle strength:
Adults lose between five and seven pounds of muscle every decade after age 20. Strength training will help prevent this muscle loss, and rebuild what you may have lost.
Decreases your risk of osteoporosis:
Inactivity and aging can lead to a decrease in bone density, leading to brittleness. Studies have shown that consistent strength training can increase bone density and prevent osteoporosis.
Reduces blood pressure:
Strength training can be beneficial for the prevention and treatment of high blood pressure by strengthening the heart, allowing it to beat more efficiently.
Increases calorie burn:
Strength training increases the body's metabolic rate, causing the body to burn more calories throughout the day. This aids significantly in long term weight loss.
Reduces low back pain:
Research has shown that strength training can increase low back strength and alleviate low back pain. Time spent on strength training can literally help you turn back the clock and feel younger each day.
Here are some principles to remember when putting together a program:
Start by strength training 2 days/week, building up to 3 days/week for more of a challenge. Make sure you have at least one day of rest in between each session.
Start with 2-3 exercises each for lower body and upper body and 1-2 core exercises (abs, lower back).
Start with one set of each exercise (12-15 repetitions- slow and steady), using light hand weights, resistance bands or your own body weight. As you progress, you can work up to 2 and then 3 sets.
As you add additional sets, rest 30 seconds to a minute in between each one.
Never hold your breath during the exercises. Always exhale when exerting force (on the hard part of the movement).
Always warm up before and stretch before and after each session.
Pay attention to proper form and technique, as they are very important for injury prevention and producing results.
When selecting a weight, it should be heavy enough that you feel the muscle working and the difficulty increasing as you get to the 15th repetition. The weight should be light enough that you can do 15 repetitions without pain or breaking proper form.
Strength training should never be painful! If you experience pain, stop the exercise immediately. No matter what your age, you have a lot to gain from regular strength training. Just remember to consult your doctor before starting any exercise program. It is one of the most important things you can do to ensure your independence for many years to come.
Article created on: 1/28/2005 by Jen Mueller

Roasted red pepper dip and the yamas

2010-11-29T18:07:00.000-08:00

Patangali is often considered the father of yoga-he compiled the blueprint for living a moral life and incorporating the science of yoga. At the centre of his teachings are the eightfold path of yoga-simplified these are the asanas (poses), pranayama (the breath), yamas (social behaviour), niyamas (inner discipline), pratyhara (withdrawal of senses-concentration), dharana(focus on one point).

When I am travelling I often spend alot of time in my hotel room at night thinking...alot. Often this ends in some earth shattering revelation about myself that I haven't acknowledged or was in denial about. Ultimately, this begins a lengthy internal debate (I am a Gemini so that is nothing new!) on whatever the issue I am having with myself and ends with either finding harmony as I resolve my analysis of myself (are you still with me?) or total frustration.

So, tonight while I was engaged in a truly great roasted red pepper dip at the hotel lounge I began to think about virtues, specifically those associated with the the yamas : non-harm to others/yourself, truthfulness, not-taking what is not offered, sense control and take only what is required. The association with the roasted red pepper dip is that I was really into a serving that two people could have woofed down (the "not taking more than what is needed" part of the virtues I am getting at here). I will be eating salad for the next day to balance the my indulgent behaviour.

The point is, no matter how virtuous we try to be, there will be occasions when we slip-we are human: whether it is the 3rd or 4th glass of your favourite wine; when you are overly critical of yourself, your appearance, your behaviour; when you muscle through your day instead of taking the time to breathe and so on it goes. The most important thing is to find self-acceptance, ignore the negative self-talk; focus on your achievements and when you do feel as if you took more than you should, find balance-the objective is to be in harmony with yourself.

This week @ The Studio: November 29th

2010-11-28T03:36:00.000-08:00

Pls Note: Monday's 11 am restorative and noon Core strength vinyasa classes are cancelled for this week as I am required to be in Montreal on Monday for business.

Zumba: Are you looking to increase energy and burn those calories as the holiday season springs upon us? This week's Zumba class is a sure way to achieving both! We have packed alot into this week's set in order to burn mega calories while having so much fun.

Yoga: Finding balance in the inner and outer body.

Kickboxing, Conditioning and Bootcamp: Burn, baby, burn (while smiling through an awesome experience)!

Have a healthy and safe week

Easiest Exercise (EVER)

2010-11-24T06:17:00.000-08:00

What is the easiest exercise ever? Breathing! Breathing exercises help to strengthen the lungs, reduces stress, and can improve heart health. And of course, it doesn't cost us anything to do this exercise, and we don't need any special equipment. There are muscles all around our lungs. The diaphragm is a powerful muscle at the bottom of the rib cage, and the intercostal muscles run between the ribs. We use these muscles all the time as we breathe, and we can exercise them to strengthen them further. Strengthening these muscles helps us to draw more air into the lungs, so then we have more oxygen to use. It also helps us to use the oxygen more efficiently, delivering it throughout the body. This is important for athletes, who want to optimize their performance, and for people with asthma and other respiratory conditions. It is also essential as we get older, we want to keep all of our muscles in use and in good shape.One simple breathing exercise: Breathe in slowly through the nose to the count of five, allow the belly to expand comfortably. Then exhale to the count of seven, pushing the air up from the belly, through the lungs and out through the mouth. Hold the breath for a moment to increase the carbon dioxide level in the body. This helps to relax the muscles and reduce strain. Repeat for a few minutes. (From Lisa Coffey's Coffee Talk)

Remembrance and Gratitude

2010-11-03T02:55:00.000-07:00

A few years ago my husband and I were in Holland for work and travelled to the community of Holten, the site of the final resting place for @ 1600 Canadian soliders. My husband's uncle, after whom he was named is resting here. I was struck by the sheer beauty of the cemetery and the kindness and dedication of the Dutch people in maintaining each of the graves. After finding the resting site for my husband's uncle, I began to walk among the remaining sites: 18, 19, 20 year ages etched onto the headstones from all provinces stood out-I found myself in tears reading how young these men were. We found ourselves stopping to reflect and pay homage at all of the graves of these young men-their sacrifices so profoundly visible standing there in the beautiful countryside surrounded by all of those headstones.

The month of November is associated with the concepts of Remembrance and Gratitude-remembrance for those who fought (and continue to fight) so valiantly to maintain freedom and thankfulness for their efforts. Although we stop and reflect on November 11 for the sacrifices that were made so we can enjoy our freedom, we can cultivate the virtue of gratitude daily to help us move with ease through life and grow spiritually.

Being grateful in all aspects of life is essential to a person's well being. Appreciating your family, your friends, your job, and anything else conducive to happiness facilitates your physical and emotional health.

Take a few minutes of your day to reflect on what you have to be grateful for-your health, your family, your freedom, etc. You will find it easier to move through your day by bringing on a sense of inner peace.

This month, as I pause to reflect upon the sacrifices made by those selfless men and women and their families in our military and to Tracy, who I am in awe of every time I reflect upon the sacrifices she makes daily to ensure individual rights and freedoms are protected. I am so truly proud to call you sister-you are our rock.

Low fat & tasty black bean and corn dip

2010-11-02T18:55:00.000-07:00

I love this dip-I am a big cilantro fan so I throw some fresh or dried cilantro into this dip and will often substitute the chili with 1/4 tsp chipotle pepper (more somedays).

Some of the health benefits of beans:
-major source of soluble fiber, which, when passing through the digestive tract grabs and traps bile that contains cholesterol, removing it from the body before it's absorbed. A study conducted at the University of Kentucky has shown that only three weeks of increased bean intake (3/4 cup of navy and pinto beans) lowered the men's cholesterol by an average of 19%. This reduces the risk of heart attack by almost 40%.
- the high fiber in beans means they can curb your appetite for fattier more dangerous foods.
- the compound found in beans-isoflavins lagnins phytic acid sapopin and protease inhibitors- have been shown to keep normal cells from turning cancerous and inhibit their growth.

Did you know? You can reduce the effects of beans (as in the old saying, beans, beans, the magical fruit....) by rinsing canned beans, soaking dried beans over night and changing the water several times.

1 - 15 oz. can black beans, drained and rinsed or 2 cups black beans cooked at home
2 cups cooked fresh, frozen or canned corn
2 green onions, sliced
1/2 cup plain nonfat yogurt
1/2 teaspoon thyme
1/2 teaspoon chili powder
Black pepper to taste

Directions:
Place all ingredients in a blender. Blend for about 20 seconds or until all ingredients are smooth.
If the dip is too thick, stir in two tablespoons of yogurt.

Serving Size: 1/4 cup (69 g) Servings Per Recipe: 12
Amount per serving Calories 68, Calories from fat 3, Total Fat0 g, Saturated Fat 0 g, Cholesterol
0 mg, Sodium 77 mg, Total Carbohydrates 13 g, Dietary Fiber 3 g, Sugars 0 g, Protein 4 g,

A Low Fat Alternative to a Traditional dessert (Apple Caramel Cake)

2010-10-15T15:49:00.001-07:00

My mom used to make this cake once October rolled around. It was only later I realized that with the butter, eggs, cream in her recipe that it was a calorie-ladened, let's-see-how-many -calories-you-can-eat at once affair. At least now I understand why she was so keen on having my 4 four sisters and I outdoors playing soccer all the time.

This is reduced calorie recipe of a really great fall cake. There is a vegan version if you're interested, send me an e-mail! I've tried it gluten-free as well and it has worked quite nicely by replacing the flour with 1 c sorghum flour, 1/2 c buckwheat flour, 1/4 c tapioca or potato starch and 1 tsp xanthan gum.

2 cups unbleached flour
1 3/4 cup brown sugar,
packed4 teaspoons cinnamon
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt3
/4 cup reduced fat margarine, softened
2 teaspoons pure vanilla extract
6 whole egg whites, slightly beaten
2 cups apples, peeled and sliced

Topping:

1 1/2 cup powdered sugar, sifted
1/4 cup reduced fat margarine, melted
1/4 cup brown sugar, packed
1 teaspoon pure vanilla extract
4 teaspoons skim milk

Preheat oven at 350F. Prepare a 12 cup fluted pan with cooking spray and flour; set aside. To prepare batter, combine flour, 1 3/4 cup brown sugar, cinnamon, baking powder and baking soda in a mixing bowl. In another mixing bowl, combine 3/4 cup margarine, 2 teaspoons vanilla extract, egg whites and apples. Mix dry ingredients with wet ingredients just until moistened. Pour batter into prepared pan. Bake for 45 minutes. Cool upright for 30 minutes; invert onto serving plate. Meanwhile, to prepare topping, combine powdered sugar, remaining margarine, brown sugar, remaining vanilla extract and milk. Immediately spoon over cooled cake.

12 servings; 353 Calories; 8g Fat (20% calories from fat); 4g Protein; 71g Carbohydrate; 0mg Cholesterol; 280mg Sodium

This week @ The Studio: October 16-20th

2010-10-15T05:12:00.000-07:00

So the weekend may be off to a rainy start but that doesn't mean you still can't move! This week at the studio:

Yoga-it's all about the hips as we open them and release the stored up emotions and stress we carry in this area. The hips are often the depot for alot of our emotions and stress and we tend to resist letting go in this region. Subsequently, back issues often originate from the hip area. From the restorative beauty of child's pose to pigeon (modified for knee problems), you will find freedom and learn to let go of resistance in this week's classes.
Darlene is guiding the Tuesday & Wednesday's Power & Core Strength Vinyasa classes- Beautiful Cheryl will be back for her beginner's group.

Conditioning class-Endurance is our primary focus. If you have been working with the same weight in endurance for a long period of time, you might want to consider moving up to the next weight and building endurance at that weight level.

Bootcamp-Sunday is "rock, paper, scissors". Angi's Thursday's class will be awesome (as usual!)

Zumba-The new set is almost ready for release! Saturday will be some of the favourite oldies to make you move before we transition.

Wishing you all a fabulous week!

Getting that foot between your hands

2010-10-02T17:59:00.000-07:00

If you've been coming to the core strength vinyasa class, this is a fairly familiar transition from down dog to placing the foot between your hands. It takes patience to learn how to life yourself away from the earth while pushing you energy down.

From down dog, shift your weight forward and bring your knee towards your nose. You lift yourself up (back heel really lifts up) as you press your hands down. Look forward between your hands and step the foot forward.

Fall-Vata

2010-09-26T01:59:00.000-07:00

In Ayurveda, summer is normally associated with the characteristics of Pitta. During Fall, the characteristics of the Vata are more present, as the weather becomes cooler and dryer, Vata, which is connected to the elements of air and space, is more prominent. Since Vata is the most prominent of the three doshas (It controls blood flow, elimination of wastes, breathing) it is important it is kept balanced.

How do you know if you're inclined towards a Vata constitution?

We tend to have characteristics of all 3 doshas but we may notice that some are more prominient.

Vata is associated with Creativity ~ Enthusiasm ~ Freedom ~ Generosity ~ Joy ~ Vitality. Vata is reflected in those that are creative, imaginative, quick to learn and grasp new knowledge, but also quick to forget. They are the lightest of the three body types, tend to talk quickly, are lively, energetic, have high energy in short bursts; tendency to tire easily and to overexert.

How to balance the change to Fall?

-Eat warm, grounding foods such as avocado, mango, grapes, sweet potatoes, peas, beets, carrots, eggplant, squash, peppers, green beans.
- Nuts, eggs, white fish
- Drink warm liquids (decaffeinated), spice teas (ginger, cinnamon) and warm water.
- Yoga (of course) will help keep you balanced

Web site is now live

2010-09-12T19:21:00.000-07:00

www.votedarlene2010.com

Unabashed promotion and not yoga related!

Life Along the Rideau Canal-Rideau Museum Music Series Sept-Nov

2010-09-10T18:07:00.000-07:00

Ok, so here we are living along a World Unesco Heritage Site-not an honour bestowed on many! If you haven't indulged in the wonderful music series offered at the Rideau Canal Museum and want to enjoy some truly great music in a unique setting then read along!

The “Life Along the Rideau” Music Series is back with a bang and you do not want to miss this season’s line-up!

The Rideau Canal Museum is proud to welcome River City Junction to kick-off the “Life Along the Rideau” music series 2010, which debuts Friday, September 24 at 7:00 p.m. River City Junction is a Blues/Rock band steeped long in the tradition of Blues & Classic Rock. Best described as Modern Classic Rock, they weave the styles of Blues & Jazz into a Rock & Roll tapestry that beckons the listener back to a time when music was a way of life.

River City Junction will be the first of three performances in the “Life Along the Rideau” music series. This amazing and affordable music series will also feature the musical talents of acoustic roots/blues band Hard Pushin’ Papa and country/roots singer/songwriter Brock Zeman. Concerts will take place at the Rideau Canal Museum on the last Friday of each month, from September through November.

Doors open at 7:00 p.m. with concerts beginning at 8:00 p.m. Beer, wine and refreshments will be available for purchase before the show and during the intermission. Tickets for this amazing fundraiser are available for $12 each. Season passes for all three shows are available for a cost of $30 each, and can be reserved by calling the museum at (613) 284-0505. The Rideau Canal Museum’s beautiful stone auditorium provides a unique musical experience, and by attending this event, you will be supporting a local community museum.

The Rideau Canal Museum is the flagship interpretation centre for the historic Rideau Canal – a Canadian Heritage River, a National Historic Site of Canada, and a UNESCO World Heritage Site.

The Museum is located at 34 Beckwith Street South, in Smiths Falls. Other upcoming fundraising events include a Wine Tasting event on October 23, and a scotch tasting on November 27. Sign up for the Museum’s E-List to get regular updates about the schedule of events: E-mail us at rideaucanalmuseum@gmail.com today

September News

2010-09-03T18:47:00.001-07:00

We hope you all had an amazing summer!! Soon we'll be seeing the wonderful colours of fall as the temperature starts to drop and for allegry sufferers, relief is in sight!

We are celebrating our 2nd anniversory this week! To celebrate our growth and your presence during the past two years, we are offering free classes all day September 4 & 5th. Please come and enjoy the experience. Find out what is going on in your studio:

Schedule of who is instructing what will be posted in the studio.

Bulletin Board is being installed in the studio where we will post news, events, and general "stuff" of interest.

Yoga Class Etiquette: Just a little reminder of some things:
- No cell phones in the studio. Remember to turn them off once you enter the studio. If you are on call or must have your phone on, pls turn them on vibrate
- Stay in Savasana (resting pose), once it is time to go please leave mats in the room until after you change.
-If a yoga class has already started, when you retrieve the mats, find a spot on the floor and unroll your mat quietly.

Fit Fact:

Want to have a quick energy boost in 15 minutes-then try this (please respect any medical conditions and advice):
Warm up with 10 second sets of: light skipping rope; running in place; jumping jacks; jump over the line (hopping side to side, picking feet up), repeat each 10 second sets x 10 times
- jump rope 200
- 20 second burpies, followed by 10 second rest
- 10 reverse lunges with forward kicks (10 each leg)
Repeat 3 x
Cool down

News from the Studio-August 28

2010-08-27T09:15:00.000-07:00

Although this morning may have been cooler, summer is not over yet as the weekend is promising to be glorious!

Welcome to Our Newest Instructors

Cheryl O'Connor, who will leading the beginner yoga class on Monday nights. Cheryl's enthusiasm and vibrant personality is a wonderful complement to the energy and vibrancy that resonates in each of our yoga classes and for which we have been recognized. Cheryl is a graduate from Still Point Resort's teacher training program and is taking a yoga sequencing primer sequence from the amazing teachers at Upward Dog. Cheryl will also be leading the occasional Power yoga classes. Welcome Cheryl!

Angi Barry, who will be leading boot camp and group conditioning classes. For those of you who worked through her squat sequence 2 weeks ago, you already know how great she is! Angi has taken the Y group strength instructor certification training and is always eager to keep her knowledge and skills current with their ongoing professional development workshops. Welcome Angi!

Labour Day Weekend Classes

The fall schedule officially begins on Saturday, September 4th. To celebrate our fall launch, we are offering a free yoga or fitness class on Saturday, September 4th and Sunday, September 5th. This is our thank you for the amazing support you keep giving us that has allowed us to grow.

Labour Day (Monday) the studio will be closed.

Class Sign in Sheets - NEW

To track the use of the studio, there will be a sign in sheet at the studio door. Please place your name in the class that you are attending and check-off whether you are a drop in, card holder or member (September - December unlimited fee).

We are asking that you pay or stamp your cards at the beginning of each class rather than the end.

Have a great weekend,
Darlene M

What to expect from a Power Yoga or a Vinyasa Class - New Classes at the Studio

2010-08-23T02:22:00.000-07:00

My experience has been that when most yoga students see the term "power" in a yoga class description, they to want to roll up their yoga mats and run!

The term "power" conjures up images of challenging poses that bring up an intimidation factor-the reality is the "power" in power yoga isn't the physical poses, but the power originates from within each student. From a technical perspective, power yoga is based upon surya namaskar A & B (sun salutation) that flow non-stop to create a purifying heat, calm the mind and tone the body. It is an incredible class for building strength, stamina, flexibility; tone the body and is a great class for athletes (runners, cyclists, golfers, hockey players, etc.) but is also a class that can be adapted for someone new to yoga (although, my recommendation is that anyone new to yoga to get comfortable with sun salutation prior to trying a power class-remember, it's all about steadiness and comfort while in any class!)

Each power class is different as there is no set sequence to follow-so there is alot of variety in a typical class.

Our New Classes: Power 1 and Power 2

I will introduce a hot power class again in the winter-for the Fall schedule, there are 2 power classes.

Power 1 is a great class for beginning and continuing students who want to cultivate greater awareness, strength and stamina. It lays the foundation for power yoga 2

Power 2: This class is a continuation of Power 1 and a great class for those with experience in power yoga. It is moderate to advanced in intensity.

Vinyasa classes, I think to compare to a dance. Each pose is synchronized with the breathe (think cat-cow, inhaling and exhaling). Although yoga is about the breath as you move from one pose to another, vinyasa classes seem to just flow. There is no set sequence, so expect a lot of variety in a class.

Our newest class: Core vinyasa yoga

Your core is more than just your physical core-it is also the centre of your creative energy. If you've been enjoying the flex and flow yoga class, you are in for such a treat with this series. This class will transform your life-starting with the inner body first, resulting in greater changes on your mat. You'll also see greater changes in your self-esteem, confidence and direction of your inner wisdom.

Yin Restorative yoga

Yin, quite simply, is pure bliss that targets ligaments. tendons and fascia within the body. Each pose is held for a longer period of time that allows a safe and gentle opening of connective tissue that will leave you feeling spacious and lighter.

Re-scheduled Balancing Acts & small Inversions Workshop

2010-08-18T11:18:00.000-07:00

Sorry, but I have to cancel tonight's free workshop and re-schedule for next Wednesday, August 25th. All other details are the same.

Schedules and Start of Fall Session

2010-08-16T06:23:00.000-07:00

August 19-23, I am away so there are no classes scheduled at the studio.

Fall schedule-has been sent for publication on the web. Regarding the "you can come to any class you want" pricing structure that was offered winter of 2010, there is an option of unlimited classes from September 4-December 19th for 255.38 (includes HST) payable in installments of 127.65 on September 1 and October 1. There are some very minor fee increases of 1.00 due to the harmonized HST; increases in studio utilities.

There are 2 bootcamps offered during the fall schedule-due to the studio size, we will be monitoring class size and making a determination if we need to cap the class at 8 or 10 participants.

Balancing Acts & Small Inversions Yoga Workshop: August 18th

2010-08-15T03:37:00.001-07:00

When: August 18th

Time: 6:00-7:15 p.m

Where: Studio

Do you find yourself falling over in tree? This mini-workshop will explore various standing balances while working on core stability. I like to think of standing balances as similiar to flying-sometimes there is turbulence, sometimes the air is clear and we soar. The standing balances we are exploring:

- variations on tree pose (from the simple to challenging variations)
- Warrior III
- Eagle
-extended hand - to-big toe pose

Invsersions:

- shoulder stand
- plow
- forearm balances

The Studio @ Davidson's Courtyard

Pitta Season

2010-08-11T16:39:00.000-07:00

Now that the pitta season is coming upon us, we will explore the active principles of pitta dosha.

It is during summer that pitta dosha, inherently driven by solar force, is most predominant. It is comprised of the fire and water elements. Pitta dosha is the expression of radiant energy, both within our bodies and in the universe. It is this energy that fuels all biochemical activities, including transformation, digestion, metabolism and assimilation. Pitta is responsible for enzymatic and endocrine activity, the regulation of body temperature, pigmentation, vision, intelligence, vitality, ambition, courage and understanding.

The key qualities of pitta are hot, sharp, light, liquid, spreading, slightly oily and fleshy smelling. When these attributes build up within the body due to wrong diet and lifestyle, pitta accumulates and begins to manifest various imbalances.

When pittas key qualities are in a balanced state, the pitta person exudes bliss, joy, truth and robust health. Pitta individuals tend to possess a strong-willed, passionate and fiery disposition. They are the natural leaders in society, being ambitious, organized, bright and disciplined. Pittas favor noble professions and often earn plenty of money to spend on luxurious items.

They are the ones who enjoy staying up late at night, burning the midnight oil. The pitta body type is naturally athletic and one of medium height, weight and musculature. Their skin is often freckled, sensitive, oily and warm. Their hair may be straight, silky and oily and their eyes are often sensitive to light. Pittas have intense appetites and thirst. Don't even talk to a pitta person until they have eaten!

During the summer season, due to the hot quality, pitta people become more susceptible to heat related ailments. Signs of increased pitta in the body include excessive body heat, heartburn, hyperacidity, peptic ulcers, acne, skin rashes, diarrhea and early graying of the hair. The pitta person is prone to a low tolerance for heat, sunshine, or hard physical work. When out of balance emotionally, the sharp quality of pitta arouses aggression, irritability, anger, hatred, judgement, criticism, and jealousy.

Special care must be taken in order for them to remain cool, calm and peaceful. In general, to balance pitta, we learn to apply its opposite qualities to any given imbalance. For example, if a person has eaten chili peppers, making their mind sharp and agitated we will treat them with cooling foods, remedies and practices.

Pacifying pitta during the hot summer season requires living in harmony with the inherent rhythms of Nature and observing patience and compassion with ourselves, others and environment.

Here are some practical suggestions for balancing the pitta person during the seasonal changes that occur in summer and early fall:

Upon awakening, do some yoga asanas, including the Moon Salutation, Tree, Boat, Bow, Bride, Locust, Triangle and all abdominal twists. The emphasis throughout your practice can be on surrendering, forgiving, softening and being gentle with yourself.

Practice cooling pranayama after your asanas. Either Shitali pranayama or left-nostril breathing will cool and calm the hot quality of pitta dosha. Be sure to release any remaining internal heat from within the body before meditation.

Follow your breathing exercises with some peaceful meditation. A regular meditation practice assists in quieting the active pitta mind, releasing anger and allowing the sense of control to dissipate. Meditation should leave one feeling cool and calm in both mind and heart.

Give yourself a slow and loving full body massage before taking a shower. As a base, use sunflower or coconut oil, which are cooling and nourishing. Essential oils of rose, sandalwood, jasmine or lavender can be added to further enhance delight and healing.

Drink a tea of cumin, coriander, fennel and rose to pacify the hot quality, improve digestion and calm the mind.

Wear clothing of light texture and color. Excellent choices would be cotton, linen and silk of white, blue and green. Red and yellow shades tend to increase the fire that is already present.
Eat foods that are cooling and calming, sweet, bitter and astringent.

Coconut, cucumber, watermelon, steamed greens, mung beans and basmati rice are excellent choices. Sipping cool (not iced) water throughout the day keeps pittas fires at bay. When the hot and sharp qualities are acute it is best to avoid spicy, salty, oily and sour foods such as chilis, pickles, french fries and citrus fruits respectively. Due to pitta's raging appetite, it is in their best interest that they never miss a meal!

Enjoy regular, relaxing, peaceful walks in Nature to calm the inherent intensity that a pitta person may experience. Other activities to please pittas senses include swimming, gardening and walking in the moonlight.
(from aryuveda seattle)

News from the Studio

2010-07-29T13:52:00.001-07:00

Core Pose: Half Chaturanga Dandasana (from yoga journal-sadie's blog)

Begin in Plank Pose, fingers wide, palms and fingertips grounding. Place your knees down on the mat, not under the hips, but farther back. Remain lifted at the navel with a long tailbone and spine. Reach your chest forward between the upper arms without sinking toward the floor and winging the shoulder blades; they stay firmly on your back. Hug your elbows in, not squeezing the ribs but also not leaking energy by opening too wide. Keep the elbows directly over your wrists. On an exhalation, float your heart forward to maintain the vertical line of your forearms, push the floor with your hands, pull up the side waists and lower belly, and begin to lower, by about 2 to 4 inches. Resist the urge to go to as far as full Chaturanga. Staying higher will keep you working from the belly, or center, of your muscles, so you gain tone instead of stressing connective tissue and joints. Try 3-5 repetitions, holding each Half Chaturanga for 1-3 breaths. Press back into Child's Pose and rest for 1 minute after your last pose.

News from the Studio

I was a bit shocked to have witnessed my first leaf that has changed colour-I can only hope it was due to the absence of rain and not with fall approaching!

I'd like to express a sincere thank you for your support for the yoga in the park series in both Smiths Falls & Perth. It has been such an awesome journey watching how the yoga and wellness community has grown. From my perspective, in every class I watch how many of you have changed, whether you are aware of it or not-I certainly see it. The physical strength and conditioning is always easy to gauge, but it is the inner strength and connectivity with yourselves and with each other is also apparent.

The fall schedule is final and will have a variety of offerings balancing yoga classes with the fitness classes-it will be published on the web by the third week of August. Angi is finishing up her certification at the Y and I am so proud of her accomplishments since she first walked into the studio last October. She will be leading some of the conditioning and indoor bootcamp classes-she takes no prisoners.

Have a safe long weekend and see some of you at boot camp August 3 or at the studio August 6th.

Darlene

The next yoga workshop is on August 18 from 6-7:30 "Balancing Acts & Small Inversions".

Yoga Workshop series: Surya Namaskar 101 (Sun salutation)

2010-07-21T01:58:00.000-07:00

Join us in this complimentary workshop that will examine the basics, benefits and sequence of surya A and B. Whether you are a novice or experienced practitioner, this workshop will break down the 12 poses of sun salutations. If you want a new life then go for Surya Namaskar ! Please feel free to bring a friend.

When: Wednesday, July 28
Time: 6-8 p.m
Cost: nadda, nothing, 0
Location: studio @ Davidson's courtyard

Next month's workshop: Balancing

News from the studio

2010-07-15T04:33:00.001-07:00

Despite the heat and humidity we have been experiencing I am thrilled to see so many of you at classes. Traditionally things get a little quieter during summer months and my philosphy has been "summmer is too short-get outside and enjoy it".

We are mid-way through the Yoga in the Park series and the support and feedback has been awesome. The numbers grow each week (unfortunately due to the heavy rainfall last week, we had to cancel Perth's Saturday session) and the weather has been so agreeable. The session will end in Smiths Falls on Sunday, July 25 and in Perth on August 7th.

Classes - Saturday, July 31-August 2

I am away on these dates and the studio will be closed. Also, just a quick reminder that the studio is closed from Aug 19-23rd.

Boot Camp Series-August

If the interest is there (min 8 participants) I will run a series that will be 2x week for 4 weeks.

Dates: August 3-26
Cost: 8 week session twice a week: 75.00
Tuesday & Thursday Aug 3 & 5
Mon & Wed Aug 9 & 11
Mon & Wed Aug 16 & 18
Tues & Thurs aug 24 & 26
Time: 6-7

Please send me an e-mail if interested.

50 Best Books For the mind, Body, Soul

2010-07-14T00:47:00.000-07:00

http://www.physicaltherapyassistantschools.org/50-best-yoga-books-for-your-mind-body-spirit/

Conscious Convergence free Event-July 16 & 17

2010-07-13T17:57:00.000-07:00

Please see the following information provided by our fabulous friends at Almonte Yoga. If you require further information pls contact Suzanne at Almonte Yoga or e-mail suzanne_winlove@yahoo.ca.

Creating the intention for the Unity Consciousness
The Mayan Calendar is about YOU
July 17th-18th, 2010

We at Whitelight, Almonte Yoga, Saje Wisdom and Spirit Matters are setting the intention to
Shake, Meditate, Drum, Share , Laugh . With Your Help we will hold the Wave of Unity for 24 hours .
We will begin In the East of the four Directions at Whitelight , 237 Christian St, Almonte 613-256-0216 . www.lillywhite.ca 9:00am- 12:00pm under the Wisdom Tree you will experience the
Wave of Unity opening ceremony into the portal of light . Your Light.
1:00-4:00pm You will head North to “Spirit Matters” , 5907 Martin St. N.Almonte, On.613-256-2361. www.spiritmatters.ca

Enjoy an afternoon of Meditation, Drumming and swimming in Nature. Sunday , July 18th, we drive South to Saje. Salon and Spa’s Courtyard 318 Wilson Street ,Appleton, On, 613-257-2224 www.sajewisdom.com

You will be introduced to the History of The Maya and participate in a guided meditation joining the east and west hemispheres. We will finish in the Direction of the West at Almonte Yoga , Tatlock Road, Almonte, 613-256-8085.

You will relax into an afternoon of Yoga and Meditation an evening dinner and music .

This event is non- profit. Please bring your lunches Sat & Sun also a yoga mat or suitable.

For the dinner on Sunday we request that you register so we know how many to prepare for.
To cover cost of Sunday evening a donation of 10.00 would be appreciated.

Mark your calendars and join us for the" Wave of Unity", within our Community. .
For more information about the Mayan Code and the Wave of Unity go to www.calleman.com

Tuesday, July 13 Bootcamp-In case of rain!!

2010-07-12T04:57:00.001-07:00

Hello bootcampers! It is supposed to rain tomorrow, in the event we do have rain, the camp will be on Wednesday, Jluy 14 @ 0600. This week's theme: Rock, paper, scissors!